A slender body, which provides not only the esthetic appearance but also the health of the holder to an eye-catching look. Dukan diet allowed foods according to the levels of easy to lose weight, but it will also help you to press and hold the desired number at the desired level. Methodology – the use of the protein. By doing this, when you are going through all of the phases of the diet change in the daily menu, which provides an attractive appearance to a ripe old age.
The characteristics of the diet
Renowned dietitian living in France, Pierre Dukan, in the four decades it has developed a method of loss of weight accessible to all. The essence of the Dukan diet – allowed foods can be consumed in stages. In order to achieve a more stable result can easily, through the inclusion in the daily diet with plenty of protein and reduce the carbs and fatty foods.
Creating a daily menu subject to deliveries allowed to be a doctor, it is impossible for you to lose weight within a short period of time. Gradual weight loss ensures lasting results for years to come. The Dukan diet provides a great list of foods, which allows for each of the four stages, you will not be hungry and lose weight.
Of the two the initial phase focused on an intense weight-loss, and the third and the fourth, to consolidate the results. The perfect balance of proteins, fats and carbohydrates forces the body to work in a new way on how to get rid of any unnecessary baggage. To take into account all of the recommendations of the French, will be the key to a great result.
Recommended products
The four phases of the Dukan diet are the foods which are allowed to be in phases. At each stage, it is sufficient to use the recommended products for a given period of time. A large list of Dukan have studied in detail the effect of each on the mechanism of weight loss. The products can be combined, but to adhere to the recommendations for each of the phases of the four.
Due to the wide range of tried and tested products, the weight loss is painless. The lack of a feeling of constant hunger, it reduces the risk of failure, and gives a fresh look at the selection of products.
Phase 1: the attack of the
The main loss of weight occurs during the first phase of the diet. The products from the list compiled for this period of time, which contain a lot of protein. The withdrawal of carbohydrate and fatty foods contributes to rapid weight loss. Metabolism starting to work faster, so that the maximum number of pounds that you can lose in a short period of time for the first phase.
The maximum number of days that are recommended for a protein of not more than ten days. Between 2 and 5 kg will be lost if they are repeats of protein a day, 3 to 5 times. How much of the need to stay in the first stage, each person can be individually set for themselves. The number of days in proportion to the number of pounds you want to get rid of it. Beyond ten days, it is not recommended by the lasting power of protein food, the lead to kidney disease.
In the Dukan diet are: attack — the list of allowed foods in the table.
| The name of the | Allowed | It shall be prohibited to |
| The meat of the | Veal, Turkey, rabbit, and chicken. By-products, it is possible, but rare. Low-fat ham top of the meat. | A duck, a duck. |
| Chicken eggs | The proteins of the | The yolk |
| The fish | Fish of all kinds, and all kinds of seafood, boiled, cooked, baked, without the oil. | Canned, smoked, salted food |
| Dairy products | Yogurt, kefir, milk of 0.5% fat, and 5% cheese | Milk, cheese, yoghurt, fermented baked milk of 2.5%, curd with 9% |
| Drink | A weak cup of coffee or tea, drink | The sparkling of the water, strong and sweet tea, and coffee |
| Oil | 1 teaspoon of olive oil daily to improve intestinal motility | Sunflower, cream |
| Spices | Cloves, wasabi, mustard, ginger, curry, cinnamon, coriander |
Oat bran is included in the daily diet to make up for the lack of fiber and improves digestion. The recommended amount is 30 grams a day.
Phase 2: the power
In the second period of the Dukan diet introduces vegetables are allowed on the product. The most difficult time for us, but it is in a stage of "cruising" is a strong desire to put an end to the diet. The motivation for the future, it can serve as a weight for the first couple of days, and the desire to be closer to the desired image.
Diet Pierre Ducane (authorised products) has already put together a list of the first phase of the carbohydrates with a low glycemic index. A prerequisite for the drinking of 1.5 liters of purified water per day, and the wheat of oats, in the amount of 3 tablespoons each and every day without a break.
Part of the Dukan diet phase of the alternating — permitted food additives in the table below:
| Allowed | It shall be prohibited to |
| Pepper | Potatoes |
| Dill, spinach | Maize (corn) |
| Radishes, turnips | Products |
| Green asparagus Cucumbers, tomatoes, | Peas, beans, |
| Zucchini, eggplant | The grain |
| Cabbage | Olive |
| The pumpkin | The lens |
| Leeks, parsley, dill, celery salad | Avocado |
The second stage can take anywhere from 2 weeks to several months, depending on the desired result. The basic weight of the first-half of the diet when there is a list of approved foods, only foods that contain more protein and vegetables.
A sample menu for one day:
- Breakfast: cottage cheese, dressed with low-fat yogurt; a pancake oats flakes, unsweetened green tea
- Lunch: vegetable soup-puree of cauliflower, tomatoes, zucchini, no salt; boiled fish, pumpkin juice
- Lunch: vegetable casserole with egg
- Dinner: spinach quiche, 0.5% yogurt
Pancake recipe oatmeal:
- 2 tablespoons of oatmeal pour a small amount of warm water
- Separately, beat the egg whites and a little salt
- Carefully enter the protein mass in the flakes
- In the preheated oven, pour a bit of olive oil
- Spread the batter into the pan and cook the pancake for 3 minutes on each side
Phase 3: the consolidation of the
In the second part of the diet Pierre Ducane to the authorized products can be added to the fruit, a few loaves of bread. The principal amount of the weight of the fall, the task of the next period is to maintain body weight at that level.
Food, remains the piece with a sufficient amount of water. The grain can be chewed or added to the dish. The first 6 days of the week, and the menu is designed with all of the allowed foods during this phase, and one day, the doctor recommended to be on leave of protein a day. The pre-approved products have been added to the table.
The Dukan diet is: the table of permitted food products at the stage of the consolidation:
| The name of the | Allowed to the product, for tips on how to use the | It shall be prohibited to |
| The bread | Rye, whole wheat, and not more than 50 g per day | White loaves of bread, baking |
| The fruits of the | All, however, is the use of not more than 250 g a day | Grapes, bananas, cherries, dried fruit |
| Sir | The solid fat to less than 25% to 35 g per day | Fat |
| The grain | Buckwheat 210 grams, 100 grams of rice | Meal |
| Potatoes | No more than 150 grams per day, so it is recommended that a pre-soak to remove the starch |
Phase 4: the stabilization of the
The fourth phase of the Dukan diet is the complete list of allowed foods from the previous stages. During this period, there is no need to arrange the protein of the day. Food, every day of the week, which is a vegetable, fruit, rye bread, protein foods. To prevent yourself from the list, to do, to limit the number of very small portions.
The fourth stage, which is designed to reduce the weight, and the main goal is to save weight at the same level. The number of days of stabilization, it is not limited, therefore, to stick by me may be of life, or sometimes, enables you to yourself to the festive menu.
Exercise
In order to achieve a rapid result of weight loss, in the diet Pierre Ducane, special attention should be paid to motor activity. The implementation of simple physical exercises, daily walking and Cycling have a positive impact on the health and the appearance of a loss of weight of the person.
Trim the image will allow for a trip to the gym. Train 3 times a week. The use of all the opportunities that it refuses to lift. Weight-loss will happen rapidly if the muscle tissue will work, they burn calories more quickly by breaking down the fat deposits.
Further recommendations
Before you start to stick to the diet and leave the day-to-day human diet, is allowed only to the food in stages, you should consult with your doctor first, and if the presence of a disease of a chronic nature.
What are the contra-indications, you can prevent the loss of the weight, according to the method of the French diet:
- Heart failure
- Vascular disease
- Pathology of the urinary tract, kidney failure
- Disorders of the locomotor apparatus
- Diabetes
- Diseases of the thyroid gland
- Cancerous tumors
- An allergic reaction
- The period of pregnancy and breastfeeding
- The age of 18 years of age
If the Dukan diet, which has been successfully applied in practice, in the future, the most difficult task – to save the weight that has been achieved as a result of long work on oneself. To maintain the attraction for a long period of time, you need to follow a few simple principles:
- Eat frequent small meals, taking into account the advice of a French nutritionist
- Drinking clean, boiled water at least two liters of per day
- Useful 1 time a week for the limitation of the food, for the relief of the body: this can be a protein, dairy product, buckwheat
- To move independently, without the use of a vehicle, to come up with an active hobby
- Eat 3 tablespoons of bran
- Sports, to smile more often