A slender body not only guarantees an aesthetic appearance, but also makes people healthy.Dukan’s diet allows phased products to easily lose weight, but will also help keep the required numbers at the desired marking.This method is based on the use of protein foods.After all the stages, the diet becomes a daily menu, giving an attractive look to the age group.
Diet characteristics
Pierre Ducan, a famous dietitian who lives in France for 40 years, has developed a weight loss technique that everyone can use.The nature of Dukan diet - the allowed products are considered to be consumed through stages.Continuous results are easily achieved by including dishes with high protein content and daily diets that limit carbohydrates and fatty foods in their daily diet.
Given the products allowed by the doctor, it is impossible to lose weight in a short period of time when compiling the daily menu.Stable weight loss guarantees continuous results over the years.Dukan’s diet contains a large number of allowed products that will allow you to stay hungry and lose weight during four stages.
Two initial stages target weight loss, the third and fourth stages - consolidating the results.The ideal ratio of protein, fat and carbohydrates allows the body to work in new ways, freeing from unnecessary goods.Following all the advice of famous French people would be the key to achieving excellent results.
Recommended products
The four steps of Dukan diet include the products allowed in the phase.At each stage, it is sufficient to use the recommended product during this period.The list is large, and Dukan studies the role of each person on weight loss mechanism in detail.Between themselves, products can be combined together, but the four specific stage recommendations are followed.
Due to the wide range of choices of products allowed, weight loss is painless.A lack of feeling of persistent hunger reduces the risk of rupture, allowing you to look at product choices in new ways.
Stage 1: Attack
The main weight loss occurs during the first phase of the diet.The products on the list compiled during this period contain a large amount of protein.Rejection of carbohydrates and fatty foods can lead to rapid weight loss.The exchange process starts to work faster, so the most kilograms may be lost in a short time of the first phase.
The maximum number of days recommended for the protein menu shall not exceed ten days.If you repeat protein day from 3 to 5 times, you may lose 2 kg.How much you need to keep in the first phase, everyone can determine for themselves.The number of days is proportional to the number of kilograms you need to eliminate.It is not recommended to take more than ten days. Extended protein foods will lead to kidney pathology.
Dyukan Diet: Attack - List of allowed products in the table:
| Name | allow | prohibit |
| Meat | Veal, turkey, rabbit, chicken.The viscera is possible, but rarely.The meat on top is low-fat ham. | Goose, duck. |
| kurin egg | protein | yolk |
| fish | Various varieties of fish, all types of seafood in seafood, stewed, grilled in form, without oil. | Canned food, smoked pickles |
| Dairy products | Yogurt, kefir, milk 0.5% fat, 5% cheese | Milk, kefir, 2.5% grilled milk, 9% cheese |
| drinks | Layer of coffee or tea | Shipping water, strong sweet tea and coffee |
| Oil | 1 teaspoon olive oil per day to improve intestinal exercise | Sunflower, cream |
| spices | Cloves, barcabi, mustard, ginger, curry, cinnamon, coriander |
Oat bran is included in your daily diet, which will constitute a lack of fiber and improve digestibility.Recommended volume - 30 grams per day.
Stage 2: Alternating
In the second phase of the Dukan diet, vegetable dishes were introduced into the allowed foods.The hardest times are behind, but are in the “cruise” stage, with a huge desire to get a diet.The motivation for continuation may be weight loss on the first day and hopefully closer to the desired image.
Diet Pierre Dukan (permitted product) includes the hypoglycemia index in the list of already compiled stage one carbohydrates.The prerequisite is to use 1.5 liters of pure water daily and flake the oats from 3 tablespoons of oatmeal every day without rest.
Ducan diet on stage is allowed on the table:
| allow | prohibit |
| Bulgarian pepper | Potato |
| Dill, spinach | corn |
| radis, carrot | pasta |
| Celery, asparagus Cucumbers, tomatoes |
Peas, beans |
| Zucchini, eggplant | Ground products |
| cabbage | Olives |
| pumpkin | Lentils |
| Onion, parsley, dill, green salad | avocado |
The second phase can last from 2 weeks to several months, depending on the desired result.When only protein products and vegetables are included in the list, the main weight is poured into the first half of the Duca diet.
Menu for about a day:
- Breakfast: cheese seasoned with low-fat yogurt; damn oatmeal; wonderful green tea
- Lunch: pureed vegetable soup made of colorful cabbage, tomatoes, and zucchini; boiled fish, pumpkin juice
- Afternoon snack: Vegetable casserole with eggs
- Dinner: Spinach Pie, 0.5% Kefir
Pancake recipe for oatmeal:
- Pour 2 tablespoons of oatmeal into a small amount of warm water
- Defeat egg egg and a little salt respectively
- Carefully introduce protein chunks into the cereal
- Pour a little olive oil on the preheated oven
- Distribute the dough in a pan and fry each side for 3 minutes
Stage 3: Merger
In the second half of Pierre Dukan's diet, fruit, add a small bun to the allowed products.The main amount of weight is reduced, and the subsequent task is to retain the weight at the level achieved.
Keep food in sufficient amount of moisture.Oatmeal can be chewed or added to dishes.The first 6 days of the menu will take into account all allowed products at this stage and one day, doctors recommend leaving the protein day on Thursday.Added another table to previously allowed products.
Dyukan Diet: Product List allowed in Fixed Phase:
| Name | Allowed products, consumer tips | prohibit |
| bread | Rye, whole grain, no more than 50 grams per day | White bread, Sdoba |
| fruit | No more than 250 grams per day except for the ban | Raisins, bananas, cherries, dried fruits |
| cheese | Hard, fat content less than 25%, 35 grams per day | Fat variety |
| Group | 210g buckwheat, 100g rice | Semolina |
| Potato | No more than 150 grams per day. It is recommended to soak it to remove starch |
Stage 4: Stability
The fourth phase of Dukan Diet includes a complete list of allowed products for the first three phases.During this period, no protein day is required.All days of the week are vegetables, fruits, rye bread, protein foods.There is nothing to ban yourself from entering this list, just limiting the numbers to small sections.
The fourth stage did not pursue the goal of weight loss, which is the main task of keeping weight at the same level.Therefore, there is no limit to stable days, so you can follow such menus throughout your life, and sometimes you can get yourself a holiday menu.
exercise
In order to achieve rapid results of weight loss during Pierre Ducan's diet, special attention should be paid to exercise activities.Simple physical exercise, daily hiking and cycling walking can have a positive impact on the health and appearance of weight loss.
The right person will provide travel for the gym.You can handle it 3 times a week.Take advantage of any opportunity to refuse transportation.If muscle tissue works, weight loss will occur at a fast pace and calories burn faster, breaking the lipid deposits apart.
Other suggestions
Leave the product in your daily diet only during the stages before you start following Dukan’s diet, and consult a doctor if you suffer from a pathology of a chronic nature.
According to French nutritionists’ methodology, which contraindications can hinder weight loss:
- Heart failure
- Vascular Diseases
- Pathology of the urine system, renal failure
- Violating the musculoskeletal system
- diabetes
- Thyroid disease
- Tumor tumor
- Allergic reactions
- Bearing and feeding children
- Age up to 18 years old
If Dukan's diet is successfully applied in practice, the most difficult task in the future is to maintain the weight gained due to long-term work.To stay attractive for a long time, you should follow simple principles:
- Eat in small parts often, stick to the advice of French nutritionists
- Drink cleaning - at least two liters of water per day
- It is useful to limit nutrition once a week to remove the body: it can be protein, sour products, buckwheat
- Move independently, don't use vehicles, make a positive hobby
- Use 3 tablespoons of bran
- Participate in sports and smile often