The world-renown professor at the Dukan obtained by forming a unique feeding system, diet Dukanun. Designed for them in their daily diet allowing you to see the first results, using a small time interval. The table in the ready made recipes for every day of doing the diet is a comprehensive and up to date.
What is the system in the Dukanun
Everything takes place in 4 stages, the duration of which is determined on an individual basis. Thanks to the proteins of the attack of the first stage of the condition supports the metabolism and activates the processes of the destruction of the fat mass.
The diet does not require fasting. The author of the diet is of opinion that the body requires proteins, which form the basis of the. While the carbohydrates and fats come under the restrictions that must be followed for more than 3 months.
The system of the principles of the Dukanun
The principles that form the basis for a regime of pills, is binding on the whole diet, and is open every day as follows:
- To build a food in the scale of production;
- Water — 1.5 liters;
- Wheat bran, an oat — 4 in the eating. c. (to drink water);
- Walking 30 minutes each day;
- Vitamin a preparations.
The benefits of in comparison with other diets
The diet has a number of advantages:
- No need to fast, because of the protein in the products at all times.
- An immediate result.
- The weight is decreasing at a rapid pace.
- Reduce the fat in the residue, without harming the muscle mass.
- The hair and nails to grow stronger, and the better it grows.
- The result is easily put on hold due to the advice of the professionals.
System
However, a few drawbacks are:
- Does not prohibit the freedom of the size and frequency of consumption of food.
- The use of protein-rich foods, the surplus can be full of problems in the work of some of the organs.
- An exception to the fats and carbohydrates.
How much is in the diet
The duration of each of the stages of the diet, is in direct proportion depends on the weight, it is simply dropping it.
So, for example, in order to lose 10 kg, the first phase will take place for 3 days, respectively, and the second 50 days, but the third required up to 100 days. As far as the weight increases, the time period for each phase.
Your BMI
The body mass index (BMI) is the key to the assessment of the level of accessibility to, or for the removal of excess weight in the body. Analysts say that the estimated BMI – the success of the foundation for the later dense in the process.
This is an indicator of diet Dukanun is combined with a curve of the variation of the weight change in the last six months. The daily set menu, while the meaning of the corrections, as well as to lose weight.
The preparatory phase of the
First, there is a need to limit the salt and sugar in your diet. This will reduce the stress at the time, for them to turn it off completely in the first stage of the process. Nutritionists recommend that you clear wheat beer bread and pound cake. They can be easily replaced by other products.
An important element is the party mode, which is to lie close to the analysis. Coffee, sodas worth it to turn off completely, replacing them with pure water or with a natural concoction. Walking down the run and significantly enhancing their knowledge of the electricity supply system, it is necessary to detoxify your body.
1. "set the stage "to Attack"
The starting phase of the diet Dukanun is received, the rapid development of ' the name of the.
On the menu each and every day, it is intended to be the alcohol of the protein product (see fig. the table, below). Repeal the limit on the amount of at the same time. A Veto is imposed on the fat and carbs.
Authorized by the products of the
Allowed for more products in:
- Teas.
- Sugar substitutes;
- Milk powder 1,5 % — 4 ēdk.;
- Cocoa – not more than 14% of fats, 1 tējk.;
- The starch – 1 in the to eat. c.;
- Flavouring:
- Material;
- Bran-a wheat beer – a-1 eat. c.;
- Ieraugu scan.
- Bulbs;
- Lemon as a seasoning;
- Bouillon cubes, free of fat;
- Caraway seed;
- The greens;
- Cider vinegar;
- Vanilla,
- Meal;
- – Salt- 0,5 tējk. in a day;
- Cinnamon.
Prohibited products
It is a fact that should not be on the table:
- Sugar;
- Alcohol;
- Of the oil;
- Fat;
- Mayonnaise;
- Milk and milk products should be from 1.5 % of a fat;
- This pone and sweet;
- Bakery products made from flour, superior variety of the.
The approximate menu for each day of the week. Table
The easiest way to draw up a table of power (see below), which clearly spans the entire week of the diet.
Within the framework of the diet in the Dukanun are the rules of the composition of the daily diet:
- Cereals – up to 1 to 2 to eat. c.
- 1.5 litres of fluid a day.
- The best way to cook food without using oil.
- It is used only for the authorized products!
- By reducing the salt, spices and sweetener.
The prescription period
Here are some examples of meals from the products
Meatballs "Soft"
- Minced meat (chicken, meat, or a rabbit) and 1.5 kg.
- Eggs – 2 pcs.;
- Working – for 2 to eat. c.;
- Salt, spices and herbs.
Slightly salted, spiced, with minced meat, in order to form flattened balls. Dip egg and roll in the bran, fry oil-free. As an alternative, you can use the multi-cooking device, in the mode of "Sautēšana".
The fish on the salad
- Fish (preferably red) – 200 g;
- Eggs – 2 pcs.;
- Soy sauce – 50-70 g
- Salt the fish, if the boiling point).
The salad ingredients are cut into. Mix and add the herbs, soy sauce.
Soup "chicken"
- Fillet (chicken) – 1 piece;
- Soy sauce – 50 g;
- Egg – 1 pc;
- In the greens.
In boiling water, add the chopped fillets and the sauce. Cook the meat, pour the beaten raw eggs, stirring constantly. Next, turn off the stove and add the parsley. Insist 1 hour.
Rolls omelette
- In milk, by weight, of 1 eat.k.
- Egg – 1 pc;
- Oat bran – 2 to eat. c.
- The meat or fish to the surface.
Laughing at the eggs and the milk; add the bran. Bake for omleti turning. As for an omelet ietinam of the filling. Serve with the sauce.
The cheese "to the park"
- Cottage cheese low-fat – 250 grams;
- Eggs – 2 pcs.;
- Wheat bran – 1/2 eaten.
- Sweeteners and salt — to taste.
- Vanillin.
Eggs, cottage cheese, and wheat bran to knead the dough. The taste of added sweeteners, salt, and identification.
2. "set the stage "Cruise" (Striping)
For a change, purely in the eyes of the environment unfavourable for the days of the coming phase of the alternating them with the vegetables. Vegetables are rich with a fibre, so it's not just the amount of it.
Authorized by the products of the
| Cereals in the form of | The oat bran is 4 ēdk. |
| Vegetables | All except for the starch. |
| Mushrooms | Mushrooms, boiled, or fried. |
| Herbs and spices | There are no limits. |
| Milk and milk products | Whether pieniņu. Cottage cheese, and melted cheese. |
| Seafood and fish | The fish of the sea and the river. Seafood: squid, prawns, mussels, crab, fish eggs, crustaceans, austerēs, octopus. |
| Meat | To the dietary of meat. Offal, of the. |
Prohibited products
Under the ban of the second stage includes the following products:
- Products with a high starch content,
- The pasta and bread, pastry, cakes;
- The olives and the oil;
- Maize (corn);
- Pulses;
- The beans (not runner);
- Fruits such as bananas and avocados.
The prescription period
Green Soup with broccoli
200-300 g of broccoli, boiled in a chicken broth. Add the salt and soy sauce to taste. Sakuļ the blenderi. Served with mushrooms, or fish.
Pancakes with the oat bran
Mixing the liquid dough of 250 g of skimmed-milk powder, and 4 to eat.c. Wheat bran, and 1 quail egg. Cook in a frying pan with a minimal amount of oil.
Meatballs of chicken with mushrooms
Mix 250 g chicken minced meat, 100 g of the detailed pieces of mushroom and 1 egg. Build flat ovals. Steam or multivārāmajā in the pot (in the mode of "sautēšana"). You can serve with soy sauce.
3. stage of "Consolidation" (Fixation)
This stage is characterized by the orientation of the saudzēšanai in advance of the results achieved. The weight won't be going away.
The diet is becoming increasingly diverse. Consists of protein vegetables of the day. And the may 1 celebration meal per week, such as the preparations for an exit from the diet.
Authorized by the products of the
The list of products, fit for use, will be significantly expanded:
- The juice of 1 ēdamk. the fresh-squeezed;
- Vegetable oil 1 to eat. a spoon;
- The pasta and bread, pastry, cakes: oat bran on a daily basis; rice, wheat, beer, or some pasta once a week;
- Vegetables: they are the same as in the previous step. Baked potato – 1 time in per week;
- Fungi: any of the boiled or baked;
- Herbs and spices: (refer to "set the stage "Stripes"), of oregano;
- The fruit and the dried out fruit: raisins, prunes, dried apricots, apples, plums, pears, apricots, and so on;
- Milk: only low-fat. The cheese (not the hard);
- Seafood and fish (see section "set the stage "Stripes");
- The meat-based products (see the "set the stage "Stripes").
Prohibited products
Among the dangerous products will remain the same, which is common to all phases, and in particular to: bananas, dates, mangos, figs. Not to be used in the cheese with mould, soft cheese or cheese from goat's milk-over 40 % of the fat.
The prescription period
The curd from the apples
For the cheese by weight (300 g) is added to cut pieces of apples. Add the whole-wheat flour (50 g).
To mix and create flat plāceņus. Bake for multivārāmajā in a pot or in a frying pan without any oil added.
Soup, vegetable with frikadelēm
In boiling water, or chicken broth, add the cut cubes of vegetables (potatoes, tomatoes, carrots, broccoli, onions, celery). To create a no-turkey, which is minced chicken and eggs in the meatballs. Add the soup, and boil until readiness.
Been cooked by steaming meatballs
Steam the cutlets will be needed for 300 g of chicken fillet. Cut it into cubes, and add 1 egg, 3 in to eat.c. whole wheat grains flour. Form meatballs and steam until done.
4. phase "Stabilization"
The nature of the final stage to ensure a trouble-free transition to the next diet.
For a long period of time to maintain the results obtained, it is necessary to recall the recommendations are the following:
- The inclusion of one day of protein in their meals, in accordance with the terms of the first stage;
- The lean-meat breeds of poultry and fish, no starchy vegetables, and fruits, hard cheeses, which do not have the high fat content of the milk product;and
- At least the salt and the sugar.
- The only 2 times a week, you can use the starch for food.
- A lot of water, and wheat bran.
Authorized by the products of the
To eat almost any of the products. Just always have to remember the rules that are already securely established in his mind.
Prohibited products
Not recommended for abundant to include in a meal, and the sweet in your diet, the this diet.
The approximate menu for each day of the week
| The day of the | Breakfast | Lunch | Dinner |
| 1. | Cheese with jam, a cup of coffee | Soup-vegetables, mashed potatoes, meatballs | To steam the fish, kefir |
| 2. | Yogurt with strawberries and tea | Steak beef meat-and-vegetable-supplements | Buckwheat porridge with chicken |
| 3. | The sandwiches (melted cheese and ham), coffee | Soup, fish, vegetables, salads, | Pork (not the tasty pork meat) |
| 4. (protein) | Cottage cheese with dried fruit, a cup of tea, | The chicken chops on the grill | Grilled fish miklā and vegetables, cut into |
| 5. | Semolina porridge, yoghurt | Meatballs in the steam of the fresh vegetables and the location of the | Spaghetti soy sauce in with the cauliflower |
| 6. | The cheese pastry with a minced (meat), a beverage from chicory | Soup, vegetable with meat | Salads without cooked vegetables, and sea foods |
| 7. | Rice, porridge, fruit, tea, | Lasagne with vegetables of the meat | Vegetables, salads, kefir |
The prescription period
Lasagne with vegetables of the meat
The necessary sheets of lasagne, and minced meat. Put the layers of the sheet the minced meat with tomato sauce and broccoli. The right to apply to the mayonnaise, and the grated cheese.
If desired, you can add to the other vegetables. For example, a cauliflower or the pubs. Bake in the oven till readiness.
Pastry with cheese and sausage
To move the beaten eggs (3 pcs.) with the grated cheese and the chopped sausages. The basis for the sacepumam you can pick up the noodles. Everything is mixed and baked in the multivārāmajā into the mode of "baking".
The copyright of the recipes of Pierre Ducane
Flaky mushroom salad (for 3 to. of the stage)
- Marinated mushrooms;
- Carrots;
- Bulbs;
- The head of garlic;
- Boiled eggs
- The following-mayonnaise.
Individually cut and add the onions, mushrooms, carrots. Is grated whites and yolks separately on a large grater. Mayonnaise mixed with garlic. Assemble the salad in layers: onions, mushrooms, carrots, turnips, proteins, yolk. All of the layer except at the top, in a light mayonnaise.
Beef, vietnamese (2. of the stage)
- beef steak – 350 g
- sauce, soy-and oyster – a 30 g
- garlic – 4 cloves;
- ginger – 1 piece;
- the pepper and coriander to taste.
Coriander need to be rotated, and the ginger is grated. Samarinēt for 30 min in beef, oysters and soy sauce, adding the pepper, coriander, and ginger. The meat in the fry in with the garlic to get ready for the big jump.
Oatmeal cookies Ducane (1. stage
- eggs – 4 pieces;
- wheat beer wheat bran – 2 to eat. c.;
- the oat bran is 4 ēdk.;
- the liquid added to 0.5 tējk.;
- the vanilla flavour, to 20 drops.
That is made from the protein in the yolks, mix with the bran, and the flavor, and a sweetener. Preheat the oven to 180 degrees. The beaten egg whites combine with the yolks. Bake for 20 minutes.
Lettuce, chicken meat and champignon (about 4 in. of the stage)
- chicken quarters – 4 pcs.;
- common mushroom, oyster – 350 gr.;
- and – 2 of to eat. c.;
- yogurt-low-fat — 250 gr.;
- apples – 3 pieces;
- chili peppers;
- cilantro (or other greens);
Finely-cut cooked meat. Cut and stew the mushrooms. Mix the yogurt and mustard to add to the salad. Sprinkle with the herbs.
The weight of the controls and what to do if the weight doesn't go away
For a certain period of time the weight of the can stop to go to. This may be due to the fact that some of the vegetables retains water in the body. There is a need to reduce the salt intake. And, at the same time, the lack of water can affect the metabolism of that will weight.
Follow the drinking regime. It is not worth abusing the use of the suitable products. No need to starve, it will have a slow metabolism. Stick with a requirement for the functioning of the regime.
Cab diets
It is also worth following in the days after the regime, violations of the diet Ducane, do it again, a protein in accordance with the tables in the daily diet. In the body there is a need for 1-2 days in order to restart the fat burning process.
The useful tips registered to a novājētāju the diet Ducane
- In order to snack — the only protein-based products.
- White flour and sugar, be denied.
- Water, teas, and concoctions.
- The use of the vitamin complex.
- Natural vegetables and fruits.
Contra-indications
In spite of the effectiveness and a healthy balanced diet has a number of contraindications:
- The kidneys of the disease.
- The disruption of blood vessels.
- The problem with the heart.
- Diseases of the digestive tract.
- Of the liver disease.