The diet Dukan: allowed foods

Before you start to eat Ducana, you should consult the un medical doctor on the compatibility of the diet and the characteristics of the organism and the state of health.

First phase — "Attack"

The more rigid restrictions period. You want to eliminate carbohydrates and fats from food, building a diet on the proteins.

The purpose of the beginning of the phase the reconstruction of the dietary habits and the acceleration of the metabolism. Possible loss of free 1-6.

To resist the attack period of 10 days is prohibited. The abuse of protein food able to complications of lead in the kidney, the cause of osteoporosis.

Basic rules of the phase of "Attack"

The absence hydrates d d Group of carbon causes the body to replenish its energy reserves from fat deposits.

To get the maximum of the created effect artificially, scarcity, and necessary to adhere to certain principles:

• for a strictly specified list of products allowed for the first stage;
• to eat with a meal of 1.5 cups of all bran;
• to observe the drinking mode;
• use for the preparation of methods is acceptable heat treatment;
• the practice of daily exercise (walking, running, gymnastics).

Allowed foods in the diet Dukan "Attack":

At the beginning you can't use other products, even the greens added a bit. It allows the olive oil (1 teaspoon) or a handful of nuts.

Menu for phase "Attack"

Half an hour before meals, drink 1 glass of ordinary makes no sense to liquid to gas. Food With used 1 teaspoon of bran (oat, rye, wheat). Replacement of the shop-cook – bread-ca Dukano.

Approximate diet of the week:

Menu of the week in the Attack

Monday:

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

• Dinner casserole chicken and broccoli.

Tuesday:

• Breakfast – pancakes, coffee.
• Lunch – meatball soup, tea.
• Afternoon tea – cheese, yogurt.
• Dinner – egg rolls pate fish with.

Environment:

• Breakfast – scrambled eggs with vegetables, coffee.
• Dinner – baked sea bass with grilled vegetables
• Afternoon snack yogurt with bran.
• Dinner – spinach quiche, and egg.

Thursday:

• Breakfast – rolls with tuna.
• Lunch: fish soup, tea.
• Snack pancakes with cottage cheese.
• Dinner-baked mussels.

Friday:

• Breakfast – casserole of vegetables with egg
• Dinner – cooked meat, tea.
• Snack of yogurt and bread bran.
• Dinner souffle cheese with the zucchini.

Saturday:

• Breakfast – scrambled eggs with smoked salmon, diluted juice.
• Lunch: chicken soup, tea.
• Afternoon snack yogurt with bran.
• Dinner – Turkey meatballs.

Sunday:

• Breakfast – cheese pie, coffee.
• Lunch – cabbage soup and green tea.
• Snack – crab rolls.
• Dinner – fritters chicken and zucchini.

Monday

1. Breakfast – scrambled eggs, lean ham, green tea.
2. Lunch – fish-red fish broth.
3. Afternoon tea – milk, cheese.
4. Dinner – lean meat, Turkey, yogurt.

Tuesday

1. Breakfast – 2 slices of hake, coffee or green tea.
2. Lunch-grilled chicken with herbs, skim milk.
3. The afternoon tea in the pot of low-fat cottage cheese, natural yoghurt.
4. Dinner – ribs of beef, herbal tea.

1. Breakfast – cheese, chamomile tea.
2. Lunch – porridge of oat bran, green tea.
3. Snack – cottage cheese, natural yoghurt.
4. Dinner-grilled perch, herbal tea.

Thursday

1. Breakfast – boiled chicken, coffee or tea.
2. Lunch – ear with different fish, mint tea.
3. The afternoon tea, soya, cheese, green tea.
4. Dinner – salad "Mimosa", a un prepared decoctions of herbs of the rose hips.

Friday

1. Breakfast – curd lemon with milk, natural yoghurt.
2. Lunch at the un light broth with quail, herbal tea.
3. Snack – pancakes bran, yogurt.
4. Dinner – hamburgers lean meat of pig milk.

Saturday

1. Breakfast – 2 eggs or hard boiled eggs scrambled, chamomile tea or coffee.
2. Lunch – fillet of beef fillet, mint tea.
3. Snack – cottage cheese, natural yoghurt.
4. Dinner – Turkey in the juice, milk.

Sunday

1. Breakfast – cheese, buckwheat porridge with milk.
2. Lunch: soup, salmon, chamomile tea.
3. Snack – oatmeal, flour, cereals, bran, milk.
4. Dinner – calamari, soy, cheese, yogurt.

Detail

If there was a un detail that went a little overboard and ate foods forbidden, not to lead the Group, up to its logical conclusion? Dukan offers in this case Not. to despair and to adhere to the following tactics:

• next 2 days make exclusively protein;
• if l And s produced in the phase of "Attack", that should be extended to 2 days;
• increase your daily water intake of 2 litres;
• sleep more than a regular;
• daily passejades it should at least be an hour in the next few days, 3-4;
• limit the consumption of salt.

To avoid examine the falls, and it is important to remember some rules:

• in the stages of "Cruising" and "Checking" the weight will go gradually, but that's not reason to fly off the handle and lose The Santa in the achievement of desired shapes;
• the whole of the period of the diet available and at hand should always be only what i allowed to eat;
• you can never blame yourself for any failure, because the fault often leads to confiscation.

Original work of art Immediately of the failure of banks to maximize your physical activity and for any victories and achievements to reward yourself with something nice. The effectiveness depends on the diet of the strength to withstand any temptations and continue to lose weight, even of the breakdowns original work of art.

The menu for each day: table for the diet Dukan

All of the proteins Atkins diet and the consumption of certain food groups allowed in different periods. Here is the table with recommendations on the selection of food. They can be combined among themselves and consume in any form, can not eat fried foods, and best to choose the method of cooking and roasting or stewing.

Attack

Proteins of the diet's start with the attack of the body of pure protein. At this stage it is necessary to avoid examining any of the carbohydrate containing foods, but according to the rules of the diet, which can be un condiment use by the un of the arc (no more than 1 piece) and the all.

Cruise

The menu of the day should include all of the products in the table above. S should consume protein dies. Proteins and vegetables dies, you can add:

• carrots;
• cabbage;
• beet;
• any greens and lettuce;
• beans;
• leek;
• asparagus;
• api;
• spinach.

During this phase you can consume a plant-based food low in sugar and starch. You can not eat potatoes, legumes, corn, pasta, avocado. Of allowed foods that you can do with a salad " lemon juice or a small amount of oil, bake them or you can cook. The daily consumption of oat bran should be increased to 2 tablespoons.

Consolidation

In this stage, you need to consume every day with an empty stomach, 2 tablespoons. oat bran and clean water for at least 2 L.

In the third stage of the protein diet restrictions are virtually absent. But to maintain your normal weight will have to give up that which we are foods rich in sugar and starch. Precisely More, that can be presented in the diet, but very rarely 1 serving per week. The products can be combined with each other, and to prepare in any way that is not a fry in oil.

In the phase of stabilization, the basis of the diet remains protein-rich foods, it is recommended that you consume vegetables, fruits and limited amounts in grains. Make sure to make protein dies fasting 1 time per week.

Stabilization

The stabilization phase that is not limited by time. Original works of art completing the previous 3 steps, you can return to your normal diet. But we should give preference to fresh vegetables and protein products. It is necessary to limit the amount of consumption of starchy foods, bread, pasta, fatty meats, cheeses, cereals and the.

The loss of weight, a quickly recovered, doing sports, walking in the fresh air I take un active lifestyle. Once a week, make sure you do protein fasting day menu Attack. Every day on an empty stomach need to consume 3 tablespoons oat bran and drink, observe the regime.

Exercise

To get a rapid result of weight loss in the diet Pierre Ducane, special attention s is to provide a motor of the activity. The implementation of simple exercises of physical, a newspaper, a foot and Bike in the positive have un impact on the health and the appearance of the loss of weight of the person

Cut the figure will provide trips to the gym. Train 3 times a week. Opportunity to Use any refuse transport. The weight loss occurs if you quickly muscle tissue will work, and calories are burned faster by breaking down deposits of lipids.

Phase "Stabilization"

The last stage of the diet Dukan and not less important than the rest. The correct weight s has managed I'm sure, but in the phase of "Stabilization" will remain forever.

General rules

I guidelines of the Rules here very much, and minor, and are very simple and do not require a lot of effort. To keep your body weight correctly you need to:

• Eat Never more, until saturation, to eat light.
• A Every day to eat 3 tablespoons oat bran
• To control the price of daily fluid and drink less than 2 L.
• Each week to do a pure protein day
• Take un active lifestyle – walk away, refuse to get up, move more.

Food Allows

Prohibit food, at this stage, weight loss, you and small enough, and its absence is tolerated very quiet. In the first place and the sugar fructose. The principle of "Stabilize" the body of wean sweet and don't need it again for him to train.

When choosing permitted dishes must observe the following rules:

• the vegetables can be consumed in any amount;
• the fruit once a day a portion (for example, an Apple, one or two persimmons prunes);
• cheeses solid varieties of low-fat, with the exception of goat and blue cheeses;
• meat low fat type;
• poultry, without the skin, the best part of the sirloin;
• dairy products – low-low-fat and content in lactose;
• salt in limited quantities;
• rye bread, the whole wheat, 100 g;
• starchy foods – no more than two a day for;
• the daily allowance of bran – 3 tablespoons d'

Above If all of the phases of the diet Ducane is correctly completed in 4 phases, the body has to one of the new adjust the mode of operation, actively breaks down calories, not to create fat reserves, to fully assimilate the nutrients.

Phase "Stabilization" moves and get rid of habits harmful: the tendency to binge the confiscation of stress, etc.

At the end of the phase of stabilization, to try to stay with the basic concepts of nutrition and proper on a regular die clearance of the stomach, the observation of the rules of the diet. The most important thing is to be patient, and use of leave the "food waste". The diet includes the un, lot of proteins, each of which construct the cell of the human body. If you observe the rules of each phase, with the time, in addition to the visible results that will form new habits and forget the extra weight.