Dukan diet: allowed food

Before you start to eat according to Dukane, you should consult your doctor about the compatibility of the nutrition and functions of the body and the health.

The first Phase — "attack"

The harsh restrictions in respect of the period. Needed completely carbohydrate-and fat-containing foods to exclude, with the construction of the food a complete protein.

The goal of the Bi Phase of the reconstruction of the dietary habits and the acceleration of the metabolism. Possible loss of 1-6 kg.

Stand attacks and hold it for longer than 10 days is prohibited. Abuse protein-rich meal able to provoke complications in the work of the kidney, cause osteoporosis.

The most important rules for the Phase of "attack"

No carbohydrate feeding causes the body to fill its energy reserves from the fat Depot.

A maximum effect of artificially created scarcity, note requires some rules:

• They will eat strictly-defined list of products, which for the first stage;
• You eat along with the dietary 1.5 tablespoons of all bran;
• Drinking cure;
• use for the preparation of the permissible ways of heat treatment;
• practice daily physical activity (walk, run, gymnastics).

Allowed food diet Dukan to "attack":

At the Start, not the use of other products, it is assumed, also added herbs a little. Allows contained olive oil (1 TSP) or a handful of nuts.

Menus for the Phase of "attack"

Half an hour before eating 1 Cup of drinking normal carbonated liquids. Eating 1 spoon of bran (oat, rye, wheat) is. Replacement in-store baking Tortillas according to Dukane.

Approximate diet for a week:

Menu for a week for the attack

Monday:

• Breakfast – Chicken-Pancakes, Yogurt.
• Lunch – tomato soup with seafood, green tea.
• Mid-Morning Snack – Curd Casserole, Yogurt.

• Dinner – casserole with chicken and broccoli.

Tuesday:

• Breakfast – Pancakes, Coffee.
• Lunch – supperior reliability with meatballs, tea.
• Mid-Morning Snack – Cheese Cake, Yogurt.
• Dinner – egg roll with pate from fish.

Wednesday:

• Breakfast – scrambled eggs with a Can of coffee.
• Gösta Mittag – fried redfish with a Can on the Grill
• Mid-morning snack – Kefir with bran.
• Dinner – Pie with spinach and egg.

Thursday:

• Breakfast – bread with tuna.
• Gösta Mittag – Ear, Tea.
• Mid-morning snack pancakes with cottage cheese.
• Dinner – baked mussels.

Friday:

• Breakfast – Can casserole with egg
• Lunch – Grilled Meat, Tea.
• Snack – yogurt and bread from bran.
• Dinner – cheese souffle with zucchini.

Saturday:

• Breakfast – scrambled eggs with salmon, dilute juice.
• Lunch – Chicken Soup, Tea.
• Mid-morning snack – Kefir with bran.
• Dinner – chips of Turkey.

Sunday:

• Breakfast – Curd Casserole, Coffee.
• Lunch – supperior reliability of cauliflower and green tea.
• Mid-Morning Snack – Crab-Rolls.
• Dinner fritters of zucchini with chicken.

Monday

1. Breakfast – scrambled eggs with home-made eggs, lean ham, green tea.
2. Gösta Mittag – ear with a red fish.
3. Mid-Morning Snack – Milk, Cottage Cheese.
4. Dinner – lean Steak of Turkey, Kefir.

Tuesday

1. Breakfast – 2 slices of hake, coffee or green tea.
2. Lunch – grilled chicken with herbs, milk skim.
3. Mid-morning snack casserole of low-fat cottage cheese, natural yoghurt.
4. Dinner – cutlets from the minced meat, herbal tea.

1. Breakfast – Cottage Cheese, Chamomile Tea.
2. Lunch – porridge made of oat bran, green tea.
3. Mid-Morning Snack – Cottage Cheese-Cheese-Cake, Organic Yoghurt.
4. Dinner – grilled perch, herbal tea.

Thursday

1. Breakfast – boiled chicken, coffee or tea.
2. Gösta lunch – fish soup with various fish, tea with mint.
3. Mid-morning snack – soy cheese, green tea.
4. Dinner – salad "Mimosa", a decoction of rose hips.

Friday

1. Breakfast – Curd Lemon Casserole, Organic Yogurt.
2. Lunch – a light broth with quail, herbal tea.
3. Mid-morning snack – pancakes from bran, yogurt.
4. Dinner – chops from lean pork, milk.

Saturday

1. Breakfast – 2 boiled eggs or scrambled eggs, chamomile tea or coffee.
2. Lunch – Steaks, veal, tea with mint.
3. Mid-Morning Snack – Cottage Cheese, Bio Yogurt.
4. Dinner – Turkey in juice, milk.

Sunday

1. Breakfast – cream cheese, buckwheat porridge with milk.
2. Gösta Mittag – Ear-Salmon, Chamomile Tea.
3. Mid-morning snack – bran oatmeal, milk.
4. Dinner – Squid, Soy Cheese, Yogurt.

Nervous breakdown

What to do if there is an error, you can a lot of and forbidden food ate, without completion of the diet to the logical end? Duke offers in this case, don't despair and keep to the following tactics:

• the next 2 days only Protein to make;
• if the collapse occurred in the Phase of "attack", it allows to 2 days;
• you increase the daily intake of water up to 2 L;
• sleeping more than usual;
• daily walks should be at least an hour away in the next 3-4 days;
• limit intake of salt.

To prevent failures, it is important to note a few rules:

• in the stages of "cruise" and "Fixing" the weight is going slowly, but that is no reason to get bogged down and lose hope on the achievement of the desired shapes;
• to eat the entire duration of the diet, in stock, and should always be at Hand, exactly what is allowed;
• never himself the blame for the failure, because the feeling of guilt often leads to pinching.

Immediately after the failure, you need to maximize your physical activity, but for all the victories and successes, reward yourself with something pleasant. The effectiveness of the diet depends on the force of all temptations to resist and continue to lose weight, even after disturbances.

The menu for each day: table for Dukan diet

The complete Protein diet by Pierre Dukan consists of a in the use of a specific group of foods in different periods. Here is a table with the recommendations for the selection of food. You can combine them with each other and consume in any Form, just do not eat fried foods, better you choose to cook the type, baking, or stewing.

Attack

Protein diet begins with an attack of an organism to pure protein. At this point, carbohydrate-exclude-containing products, but according to the rules of diet you can use as a spice, the onion (1 piece) and garlic.

Cruise

In the daily food plan, all of the products from the previous table. You should Protein consume days. In Protein-Can-days you can add:

• Carrots;
• Kohl's;
• Beet;
• all Greens and leafy vegetables, salads;
• green beans;
• Leek;
• Asparagus;
• Celery;
• Spinach.

During this Phase, you can. herbal consume foods with a low content of sugar and starch You can't eat potatoes, legumes, corn, pasta, Avocado. From the list of allowed foods, you can make salads with lemon juice or a little oil, stewing, or baking. The daily intake of oat bran should be increased to 2 tablespoons. L.

Fixing

In this Phase, you need 2 tablespoons of oat bran and clean water to use daily on an empty stomach, at least 2 liters.

In the third Phase of the Protein diet, there are virtually no restrictions. But for maintaining the weight in the standard foods that are high in sugar and starch have to give up. To be more precise, for example, you can present in the food, but very rarely 1 serving per week. Products can be combined with each other, and cooking the roast in any way, except in oil.

At the stage of stabilization, the basis of your diet protein rich foods is recommended that you consume Can MITS, fruit and cereals in limited quantities. Necessarily dealing with the Protein days should be 1 time per week.

Stabilization

Stabilisation is a Phase that is not time-limited. After passing through the previous 3 steps, you can return to the usual diet. But should preferably be Able to fresh and Protein products. You need to restrict the amount of intake of starchy foods, bread, pasta, fatty meat, cheese, and grain goods.

The pounds lost are not recovered quickly, you have to go in for sports, go for a walk in the fresh air and to lead an active life. Once per week you should attack a Protein-day-carte. To consume daily on an empty stomach 3 tablespoons of oat bran and drinking.

Exercise

For a speedy achievement of the result of weight reduction during a diet by Pierre Dukan, a special attention should be paid to the movement activity. Implementation of simple exercise, daily walking and Cycling have a positive effect on the health and the appearance of slimming Person

Smart shape for Hiking in the sports hall. Can commit 3 times per week. Take advantage of every opportunity to Transport. Lose weight fast Tempo is going to happen, if the meat mass work, and the calories will be burned faster, urea, Lipid-deposits.

Phase Of "Stabilization"

The last Phase of the Dukan diet is no less important than any other. The right weight already, and backed up achieved, but it is precisely the Phase of "stabilization" allows you to save it on all further life.

General Rules

Rules and recommendations here are already a lot less, and they are pretty easy and does not require much effort. The right body mass, requires:

• Never too much to eat, there are only up to light saturation.
• Every Day You Eat 3 Tablespoons Of Oat Bran
• You control the daily requirement of liquid – do not drink less than 2 L.
• Each week, host a pure Protein day
• To move to go to an active life foot, to abandon the Elevator, more always.

Approved Products

Forbidden foods in this Phase, lose weight already little enough, and their absence is tolerated fairly quiet. First and foremost, sugar and fruit sugar. To be weaned the beginning of the "stabilization" of the body of sweet and easy not necessary to get used to him.

In the selection of permissible dishes, the following rules must be observed:

• Can be consumed in any amount;
• Fruit – times per day, a portion (e.g., an Apple, a persimmon or two plums);
• Cheese – hard low-fat wheat, without goat's cheese and cheese with mould;
• Meat – lean;
• Poultry without the skin, best loin;
• Milk products – low fat and with a low content of lactose;
• Salt in limited quantities;
• Bread – rye, whole-grain, not more than 100 G;
• starchy products – not more than two per day;
• Daily Rate Bran – 3 Tbsp. L.

If all the previous phases of the Dukan diet, have been correctly led, then at level 4 the body is already converted to the new mode splits the calories, fat reserves, creates, fully to assimilate the nutrients.

On the stage of "stabilization" is the transition to a healthy diet and a complete liberation of harmful eating habits: tendency to eat too much, pinching, Stress, etc.

After the completion of the stabilisation Phase, try to keep the basics of proper diet and regularly to the days of the implementation of the emptying of the stomach, in compliance with the standards of the diet Ducane. The main thing is to be patient and refrain from eating "food-trash". In the diet large amounts of Protein that form and strengthen every cell of the human body. If the rules, the overweight for each Phase, by the time visible results-you build new habits and for always forget.