Dukan diet: approved products

Before starting to eat for the dukane, it would be advisable to consult with your doctor about the compatibility, diet and characteristics of the body and state of health.

The first phase — "Attack"

The more hard in terms of the limitations period. It is necessary to completely eliminate carbohydrates and fat food, by building a diet entirely of protein.

The goal of the initial phase of restructuring is the food habits and the acceleration of metabolism. Possible loss of 1-6 kg.

Resist the period of the attack for 10 days or longer prohibited. Abuse of protein food is able to cause complications to the kidneys and cause osteoporosis.

Basic rules for the phase of "Attack"

The lack of carbohydrates charging forces the body to replenish its energy reserves of fat deposits.

To get the maximum effect from the artificial scarcity, it is necessary to respect some principles:

• eat established a list of valid products for the first phase;
• eat along with the food 1,5 spoon any bran;
• to observe a mode of drinking;
• use for the preparation of valid methods of heat treatment;
• practice sports daily load (walk, run, gymnastics).

Allowed foods Dukan diet in the "Attack":

At the beginning do not involve the use of other products, even the green adds a nice bit. Is allowed olive oil (1 teaspoon) or a handful of nuts.

Menu for the phase of "Attack"

Half an hour before a meal drink 1 glass normal liquid natural. With food used 1 tablespoon of bran (oat, rye, wheat). Replacement of the carriage to cooking – ball for the dukane.

Sample diet plan for a week:

Menu for the week for the Attack

Monday:

• Breakfast – chicken pancakes and yogurt.
• Lunch – tomato soup with seafood and green tea.
• Snack – ricotta cheese casserole, and yogurt.

• Dinner – casserole with chicken and broccoli.

Tuesday:

• Breakfast – pancakes, coffee.
• Lunch – soup with meatballs, tea.
• Afternoon snack – cakes, cheese, and yogurt.
• Dinner – spring rolls with seared fish.

Wednesday:

• Breakfast – scrambled eggs with vegetables, coffee.
• Lunch – oven baked sea bass with grilled vegetables
• Snack – yogurt with bran.
• Dinner – quiche with spinach and eggs.

Thursday:

• Breakfast – sandwiches with the tuna.
• Lunch – ear, tea.
• Afternoon snack – pancakes with ricotta cheese.
• Dinner – mussels in the oven.

Friday:

• Breakfast – vegetable casserole with egg
• Dinner – roast meat, tea.
• Snack – yogurt and bread bran.
• Dinner – salad of cheese with the zucchini.

Saturday:

• Breakfast – scrambled eggs with smoked salmon, juice diluted.
• Lunch – chicken soup, tea.
• Snack – yogurt with bran.
• Dinner turkey burger.

Sunday:

• Breakfast – ricotta cheese casserole, coffee.
• Lunch – cauliflower soup and green tea.
• Snack – crab wrap.
• Dinner – fried zucchini with chicken meat.

Monday

1. Breakfast – scrambled eggs allowed eggs, low-fat ham, and green tea.
2. Lunch – ear with the red fish.
3. Snack – milk, cottage cheese.
4. Dinner is low fat, steak, turkey, yogurt.

Tuesday

1. Breakfast – 2 slices of hake, coffee or green tea.
2. Lunch: grilled chicken with aromatic herbs, and skim milk.
3. Snack – casserole-fat yoghurt, natural yoghurt.
4. Dinner – chops ground meat, a cup of herbal tea.

1. Breakfast – ricotta cheese, chamomile.
2. Lunch soup of bran, oats and green tea.
3. Snack – curd cheese, natural yoghurt.
4. Dinner – fried perch, a cup of herbal tea.

Thursday

1. Breakfast – boiled chicken, coffee or tea.
2. Lunch – ear with different fish, mint tea.
3. Snack – cheese, soya, green tea.
4. Dinner – salad "Mimosa", a decoction of rose hips.

Friday

1. Breakfast – cottage cheese and lemon casserole, yogurt natural.
2. Lunch – a broth light with quail, herbal tea.
3. Afternoon snack – pancakes, bran, and yogurt.
4. Dinner-hamburger, lean pork, milk.

Saturday

1. Breakfast – 2 boiled or scrambled eggs, chamomile, tea, or coffee.
2. Lunch – veal steaks, mint tea.
3. Snack – cottage cheese, natural yoghurt.
4. Dinner eat sausages, fruit juice, milk.

Sunday

1. Breakfast – cheese, buckwheat porridge with milk.
2. Lunch – the ear of salmon, chamomile.
3. Snack – oatmeal, bran, milk.
4. Dinner calamari, cheese, soy, yogurt.

Exhaustion

What to do if a fault occurs, it is allowed to itself superfluous and ate prohibited foods, not taking diet to its logical conclusion? Dukan offers in this case not to despair and to adhere to the following tactics:

• the next 2 days to do only protein;
• if the crash occurred in a phase of "Attack", his need to renew for 2 days;
• increase the daily consumption of water up to 2 liters;
• sleep more than usual;
• daily walks should be no less than an hour in the next 3-4 days;
• limit the consumption of salt.

To avoid failures, it is important to remember a few rules:

• the phases of "Cruise" and "Hook" the weight goes slowly, but this is not a reason to break up and lose the hope of getting the right forms;
• the entire period of the diet available and always at hand should be only what is allowed for consumption;
• you can never fault a stall, because the sense of guilt often leads to a seizure.

Immediately after the collapse are in need of increasing their physical activity, and for any victories and successes, reward yourself with something pleasant. The effectiveness of the diet depends largely on the willpower that you can resist any temptation and continue to lose weight even after the break.

Menu of the day: table for the Dukan diet

All protein diet by Pierre Dukan is the consumption of a certain group of foods that are allowed in different periods. Here is a table with recommendations for the selection of food products. Them you can combine and consume in any form, just do not eat fried foods, best to choose the cooking method, cooking or stewing.

Attack

Protein diet begins with an attack on the body clean protein. In this phase it is necessary to exclude any carbohydrate-containing products, but according to the rules of the diet can be as a condiment and use the onion (not more than 1 pieces) and the garlic.

Cruise

The daily menu is necessary to include all the products in the table above. They should consume proteins day. In protein and vegetables days, you can add:

• carrots;
• cabbage;
• beet;
• any type of vegetables and salads green leaf;
• beans;
• the leek;
• asparagus;
• the celery;
• spinach.

In the period of this phase, it is possible to consume the vegetable products with a low content of sugar and starch. You can't eat potatoes, beans, corn, pasta, avocado. Of permitted foods, you can make salad seasoned with lemon juice or a little oil, let them simmer or bake. The daily consumption of bran of oats is expected to increase up to 2 tablespoons. l.

Fixing

In this phase you need to consume each day on an empty stomach 2 tablespoons of oat bran and clean water for at least 2 l.

In the third phase, protein-rich diet limits are virtually absent. But to keep the weight in the norm will have to give up foods that are high in sugar and starch. More precisely, can be present in the diet, but very rarely – 1 portion a week. The products can combine them, and cook in any way, fry it in oil.

In the stabilisation phase, the basis of the diet remains a protein-rich food that you should consume with vegetables, fruit and cereals in limited quantities. Be sure to do fasting protein days 1 once a week.

Stabilization

Stabilization is a stage that is not limited to a period of time. After the passage of the previous 3 phases, you can return to your normal diet diet. But the preference should be given fresh vegetables and protein products. It is necessary to limit the amount of consumption of starchy foods, bread, pasta, fatty meats, cheeses and cereals.

For the pounds lost in a hurry not to have recovered, the need to do sport, the outdoors and lead an active lifestyle. Once a week should do fasting protein day menu Attack. Every morning on an empty stomach need to consume 3 tablespoons of bran, oats, and comply with the regime drinking.

Physical exercise

To achieve a first result of the reduction of weight during the diet, Pierre Dukan, particular attention should be paid to motor activity. The performance of simple physical exercises daily hiking and cycling positive impact on the health and appearance slimming man

Fit figure also offers excursions in the gym. You can do 3 times a week. Use every opportunity to refuse transport. Weight loss will be fast pace, if the muscle tissue works, and calories burned more quickly, cleaving lipids fat.

The Phase Of "Stabilization"

The last phase of the Dukan diet is no less important than all the others. The right weight has already been achieved and secured, but it is precisely the phase of "Stabilisation", will keep for the rest of your life.

General rules

The rules and recommendations here is already much less, and are quite simple and do not require any special efforts. To save his proper body weight, you need to:

• Do not eat too much, there are only up to an easy saturation.
• Every day to eat 3 tablespoons of bran oats
• Check the daily requirement of liquids to drink no less than 2 litres
• Each week to organize a pure protein day
• Lead an active lifestyle – walk, leave the elevator, move more.

Allowed products

Products prohibited in this phase, the weight loss is already quite little, and their lack tolerated quite easily. In the first place is sugar and fructose. At the beginning of "Stabilizing" the body wean from sweet and there is simply no need again to him teach.

When you select permitted dishes must adhere to the following rules:

• the vegetables can be eaten in any quantity;
• fruit once a day a portion (for example, an apple, a persimmon or two plums);
• cheese – semolina is low in fat, with the exception of goat's milk and cheese with the mold;
• of meat low-fat kind;
• poultry without the skin, the better the butt to zumba;
• dairy products – low fat and low lactose content;
• salt in limited quantities;
• the rye bread, wholemeal, not more than 100 g;
• foods rich in starch – not more than two per day;
• the daily rate of rice bran – 3 tbsp. l.

If all the previous phases of the Dukan diet have been passed successfully, in step 4 the body is rebuilt on the new ways of working, actively breaks down the calories, it does not create fat reserves, to do absorb useful substances.

During the phase of "Stabilization", you switch to a healthy diet and complete deliverance from bad habits: tendency to eat too much, seizure, stress, etc

At the end of the stabilisation phase, try to adhere to the basic principles of a correct diet and, periodically, to the days of spend unloading the stomach, according to the rules of the Dukan diet. Important is a little patience, and to abandon the consumption of "junk food". In the diet includes a large number of proteins that form and strengthen every cell of the human body. If you adhere to the rules laid down for each stage through the time in addition to visible results you build new habits and forget the excess weight.