A dynamic lifestyle, the inability to regularly visit the gym in combination with passive recreation and unhealthy diets give a negative result. Therefore, women and men are less satisfied with their own weight and are beginning to actively follow one or another method of losing weight. In recent years, the Dukan diet, an everyday menu, the phases of which are based on letting one eat as much as one wants, is extremely popular.
The essence of the Dukan diet and its phases
French nutritionist Pierre Ducane devoted about 30 years of his career to the study of the most progressive methods of losing weight. As a result, he came to the conclusion that to achieve the desired weight indicators you need quite a bit: to eat as our ancestors did, that is, to eat natural food, giving up various modified foods. This means to include in the diet of proteins and vegetables, fruits. At the same time, the consumption of fats and carbohydrates is sharply reduced. The first advances in the fight against obesity are already visible after 3-4 days of the diet.
Slimming Dr. Ducan divided into 4 phases.
- Attack. Intense metabolism is triggered in the body and the breakdown of accumulated fats due to the use of exclusively protein foods - 72 products. This period is calculated on the basis of 3 days for the loss of every 7 kg of weight.
- Cruise. The alternation of "protein" and "vegetable" days from 28 products - 2 through 2. This stage guarantees a decrease in weight by 1 kg per week.
- Consolidation. Slow return of the usual products included in the hundred allowed by the author, with 1 time in 7 days - only the protein menu.
- Stabilization. Securing the achieved result by introducing bran into the daily menu and the protein day 1 time in 7 days.
4 rules for all stages
To see how effective the Dukan protein diet is, the menu for each day is not enough. It is also necessary to strictly follow the following recommendations of the doctor:
- consume at least 1.5 liters of water per day;
- eat 3-4 times a day l bran of oats, washing them down with water - so you will not suffer from constipation from eating protein;
- drink complex vitamin preparations recommended by your doctor so that your body does not lack any other substances;
- avoid oxygen starvation, that is, every day, walk about 2 hours in the fresh air.
Dyukan diet: an exemplary menu for every day
The method is so popular that several million people from all over the world visit the official dietitian's website every day to adjust their diet according to the menu table for each day of the Dukan diet.
So the first cycle is an attack.
- 1st breakfast: 100 g salmon (slightly salted), 2 egg whites in the form of an omelet, coffee (tea);
- 2nd morning meal: 2 tbsp. l bran with low-fat kefir or low-fat yogurt;
- dinner: steamed veal cutlet or baked chicken;
- snack or snack: shrimp, boiled with dill;
- Dinner: salmon chop, lamb, low-fat kefir.
At the second stage - the cruise - the detailed menu for each day of the Dukan diet includes:
- 1st morning meal - zucchini pancakes with carrots, egg mixture with tomatoes, low-fat cottage cheese;
- 2nd morning meal - low fat yogurt product;
- dinner - lean type of fish cooked by steam, vegetable soup (without potatoes), coffee drink or tea;
- snack: salad from green vegetables and greens, low-fat yogurt;
- the last meal: steam veal (or grilled), cabbage, stewed with greens and eggplant in tomato sauce.
The first two stages contain not many products, but they can be combined with each other in one dish or eaten separately. Due to this menu Ducane is considered unique in its diversity.
The third stage - consolidation - is a gradual return to the usual menu. Dyukan recommends for the beginning to introduce in each subsequent day 1 of the listed products:
- fruits (only not bananas and grapes);
- whole grain bread (maximum 2 slices);
- hard cheese (not more than 40 g);
- 2 products containing starch;
- stewed pork.
At the fourth stage, you need 1 time in 7 days to follow the menu from the attack and do not forget about bran.
Lunch at the stage of attack, if desired, you can diversify the chicken pie.
350 grams of white chicken meat;
5 egg whites;
1 tbsp. low-fat kefir;
350 grams of skimmed curd mass;
dried onions and dill;
- Squirrels with salt are intensively mixed with a whisk.
- Blender mix cottage cheese, kefir with spices.
- Chicken cut into small cubes, mix with curd mass.
- Pour in proteins.
- Fill the dough in a deep mold for baking and sprinkle with dried herbs.
- Leave in the oven at 180 degrees for 45 minutes.
The first or second breakfast on the cruise stage can be made more refined from a gastronomic point of view, if you cook pancakes from low-fat curd mass.
150 g unsweetened curd mass;
2 chicken eggs;
4 tbsp. l low-fat cottage cheese;
- Mix all products with a blender at high speed.
- Pour oil into the pan.
- Spoon lay out the workpiece and fry for 1.5 minutes on both sides.
- Cold pancakes stacked layers and promazyvaem mass of cottage cheese.
What dinner can do without a hot soup? And with the Dukan diet in the second stage, too. The soup of young zucchini goes very rich.
5 pieces of young zucchini;
salt and pepper.
- Cut vegetables into cubes.
- Blender make a homogeneous mass of vegetables.
- Cook over low heat, thoroughly stir after boiling.
- Add salt and pepper, cook for about 10 minutes.
- Serve hot.
Consolidation brings you closer to a well-established diet, but still you should not get carried away with sweet and floury. But to abandon the pork is not worth it. Especially if you cook roast with fresh vegetables.
700 g of scoop pulp;
1 large carrot;
1 small onion;
2 medium sweet peppers;
4 tbsp. l oils (olive);
- Cut the meat into cubes of medium size.
- Fry pork to a light blush.
- Cut carrot slices, onion rings, pepper and tomatoes into cubes.
- Fry onions with carrots in a bowl with a thick bottom, pour tomatoes and paprika.
- We shift roasted meat and fall asleep spices.
- Stew for about 30 minutes.
As a side dish you can serve stewed cabbage or spinach to the meat.
Reviews of women on the French diet
The French Dyukan diet enjoys well-deserved fame, in which positive feedback from world famous celebrities plays a significant role. The beautiful forms of Penelope Cruz and Jennifer Lopez better than any words confirm the effectiveness of the methods of weight loss of Dr. Dukan.
But not so public people appreciated the French approach to solving the problem of excess weight. The reviews on the Dukan diet are mostly positive. On average, a week takes about 5 kg, if the menu for each day is made correctly. However, many who have experienced this system on themselves note a slight loss of strength and increased fatigue at the stage of attack. But this problem is easily solved if, at the same time as the diet menu, the body receives vitamin complexes. By the way, this aspect of Dr. Ducane emphasizes in his system of weight loss.
The dream of becoming more slender and fit-up has now become even more accessible for everyone. What is the Dukan diet, menu for every day, phases of weight loss - all this can be found on the official website of the nutritionist. In addition, by registering, you get the opportunity to use a personalized weight loss program. It remains to show a little patience - and the result will not take long to wait.