All phases of the Dukan protein diet - a detailed description

This diet acts faster than others, and is completely safe for the body. Products that can be eaten at all times - all only natural.

Dukan's Diet

The diet is good because you can eat allowed foods in unlimited quantities. This makes it possible to get rid of the feeling of hunger, which is very important for many people. Thanks to the large assortment of products recommended for consumption, varied andMaking a delicious menu is quite easy.

The only drawback is the high cost of the products offered, although you can choose a wide menu for different segments of the population. There may also be a deficiency of some vitamins, but this can be easily eliminated by taking various vitamin complexes. Results. Appears literally in the first days. Excess weight quickly goes away due to the fact that fat is burned, and muscle mass remains. Skin, nails and hair are in good condition.

steps

The process of losing weight on this diet includes four stages:

1. "attack".
2. "Alternative".
3. "Fixation".
4. "Stabilization".

The amount of time allotted for the first three phases directly depends on how many kilograms of extra weight you need to lose.

NecessaryIn the "attack" phase, you can eat only protein foods and none. The scope will expand even further. In the second phase, vegetables are added, in the third - fruits.

But there are rules that must be followed at all four stages.

1. Every day you need to drink about one and a half liters of non-carbonated drinking water, eat three tablespoons of oat bran.
2. It is recommended to completely exclude oils, fats and mayonnaise from your usual menu.
3. Products should be boiled, baked, grilled or in a pan with a special non-stick coating, without adding fat.
4. Daily walks in the fresh air are also encouraged.

"attack"

This is the first step in the Dukan Diet. The duration varies from three to ten days. The number of days is determined by the weight you plan to lose. So, for example, about 30 for the attack phaseTo remove kg, the period should be about ten days. During the attack, the body receives a large dose of protein, as a result of which the metabolism is accelerated and fat disappears very quickly.

You can eat: Lean meat, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, crayfish and zero-fat dairy products.

You do not have permission to access:

• herbal products;
• pork and lamb;
• Sauce, ketchup and mustard.

It is very important at this stage not to forget about the liquid and drink it in the right amount.

It is advisable to eat when you want and do not limit yourself in quantity. People often experience mild discomfort at the beginning of the stage. In this case, you need to avoid heavy physical exertion.

"Alternative"

At this stage, protein products alternate with protein-vegetable products. The number of days to alternate, as well as during the attack phase, depends on the weight loss. In this case, the sequence is five days of protein. And should not exceed protein and vegetables in equal amounts. And with so many days in the alternate state, you need to be extremely careful.

NecessaryDr. Dukan considers 1: 1 to be the most optimal sequence.

1. You cannot eat potatoes, avocados, corn and all legumes.
2. It is also forbidden to consume cereals and all kinds of cereals.

It is recommended to cook vegetables, bake them or just eat them raw. It is only important to consider that unlike protein foods, vegetables can be eaten in limited quantities. Dressing salads can be made with low-fat yogurt or low-fat yogurt. As with kefir, it should sometimes be seasoned with balsamic vinegar.

It is quite normal that the weight goes off a little slower than in the first phase, but there is no harm to the body at all. Such weight loss is safe and stable.

"Determination"

Almost everything becomes clear from the name of the stage itself. There is a consolidation of all the results that have already been achieved during the diet period. It is easy to calculate the duration for anyone on the diet. In the first two stagesTen days' fixing is required for each kilogram lost.

It is allowed to add one fruit per day and a small piece of low-fat cottage cheese to the diet. The importance of this phase can hardly be overestimated, because it is often during the period of consolidation that people lose all those kilograms. regain what was lost in the previous stages.

This period is difficult in that the feeling of constant hunger becomes very sharp, increased fatigue and greater sensitivity to cold appear. But as soon as a person is outside for the allotted time, all these symptoms disappear.

NecessaryThe third stage consists in the appearance of two days a pleasant week, when you are allowed to eat almost everything that you want.

There are a number of rules that you just need to follow.

1. It is necessary to correctly calculate the duration of the entire period of consolidation. Protein and vegetable products can be eaten as much as you like and in unlimited quantities.
2. It is worth leaving one day a week when you need to eat only protein foods. It is very important to eat previously restricted foods in small portions, get used to this amount and so on.
3. Potatoes and pasta are great for this step, which go well with tomatoes and onions.

"stabilization"

The body has already got used to the new weight, the period of adaptation has passed and has stopped trying to return the lost kilograms. At this stage, the main thing is to get used to the simple rules of nutrition, whichNow must be followed consistently. After a long diet, it is not difficult to do this.

It is advisable to fix a day for protein products. Just choose any day of the week and make a rule that this day contains only protein. Minimize consumption of fish and fruits, potatoes are recommended no more than twice a weekOf course, do not forget about the game. It will never be wasted.

what can you eat

The doctor identified a hundred foods that are allowed to be eaten during the protein diet. This included 72 protein products containing proteins and 28 vegetables with large amounts of carbohydrates. Oat bran is neither one nor the other. But the doctorAccording to them it is necessary to use them.

From poultry meat you can eat turkey, guinea fowl, chicken, game, quail and pigeon. The assortment of allowed fish is also very diverse. Dried and smoked fish can be absolutely any.

Permitted Seafood: Squid, crab, lobster, crab sticks, mussels, shrimp, crayfish, lobster, sea urchins and cuttlefish.

vegetables:

1. Leeks, onions.
2. Forest Mushroom.
3. Almost all types of cabbage.
4. Green beans, spinach.
5. Celery, sorrel, dill.
6. Eggplant and Carrot.
7. Tomato, cucumber, zucchini.
8. Radish, radish.
9. Beetroot, Pumpkin.
10. Sweet pepper, zucchini.

Protein diet according to the Dukan menu for a week. Stage "Attack"

1. first day.
   • Breakfast. An omelet made from a couple eggs and four tablespoons of skimmed milk. A serving of green tea or coffee. A few slices of lean ham, of course.
   • Dinner. Vietnamese Beef. Homemade Low Fat Yogurt.
   • Afternoon tea. Yogurt. A cup of green tea.
   • Dinner. Chicken cooked with garlic. Boiled shrimp.
2. second day
   • Breakfast. Oatmeal with non-fat milk. Cup of coffee or green tea.
   • Dinner. Flat bread made from bran flour. Broth based on chicken meat.
   • Afternoon tea. A glass of kefir with zero percent fat content.
   • Dinner. Whole-boiled eggs. A little mayonnaise according to Dukan's recipe.
3. day 3
   • Breakfast. Tea and coffee. A few pieces of turkey ham. Low-fat cream cheese.
   • Dinner. Baked sea bass with herbs and lemon.
   • Afternoon Tea. Pink Cheesecake.
   • Dinner. Shrimp with herbs. Mimosa salad".
4. day 4
   • Breakfast. Hot green tea and sirniki with low-fat cottage cheese.
   • Dinner. Chicken, Baked. Zero Fat Yogurt.
   • Afternoon tea. Sweet cottage cheese and herbal tea.
   • Dinner. Chicken breast fried in pieces. Omelette.
5. day 5
   • Breakfast. Coffee or Green Tea. Oatmeal. Zero Fat Yogurt.
   • Dinner. Cod in mustard sauce.
   • Afternoon tea. A small amount of crab sticks.
   • Dinner. Tea. Cheese cheese casserole.
6. day 6
   • Breakfast. Tea and coffee. Scrambled eggs. Cream cheese of zero fat content.
   • Dinner. Steamed fish. Greenery.
   • Afternoon tea. Oat bran cake. Green tea.
   • Dinner. Salmon soup.
7. day 7
   • Breakfast. Tea and coffee. Omelette with curry and mint.
   • Dinner. Ham slices. Grilled turkey fillet.
   • Afternoon tea. Cookies made from oat bran. Lemonade from ginger and goji berries.
   • Dinner. Chicken pieces without peel.

NecessaryDo not forget to drink. You can drink water, herbal or green tea or coffee without sugar.

It is allowed to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink a little sugar-free diet soda, but do not overdo it.

Difference

Despite the safety, there are a number of contraindications that should not be ignored.

1. If you have diseases of kidney or liver, metabolism, digestive system, you cannot follow the diet.
2. Contraindicated for patients with gout who are under 18 years of age.
3. Prohibited for pregnant and lactating women.

Before starting the diet, you should conduct a complete examination of the body. After that, consult with your doctor and find out individual recommendations for a protein diet. And only then, boldly complete all four phases of the famous Dukan diet.