Diet Pierre Dukan for weight loss

Pierre Dukan's diet for weight loss is one of the most effective diets, the results of which can be determined for many years. Ducan's diet became popular in 2000 after the nutritionist Pierre Dukan had published his book "I didn't listen to loose", in which he described his detailed method for losing weight. According to Ducan's diet, stars such as Jennifer Lopez and Penelope Cruz. Ducan's diet is light enough because your motto "You eat as much as you want", but you need to know what to eat and when. Interest in? Then we will analyze all phases of Ducan's nutrition and their characteristics in detail.

The essence and characteristics of the diet of Pierre Dukan for weight loss

The essence of Ducan's diet is the consumption of protein that easily absorb the food and reduction in carbohydrates because the exemption occurs from additional pounds. In addition, the body increases during the diet of accumulated toxins and toxins, with the level of metabolic processes increasing. At the same time, you do not have to starve, you can eat as much as you want, but only the products that are permitted from one or the other phase of diet.

Ducan's diet consists of 4 levels or phases with your own food features. Due to the fulfillment of the requirements of each phase, you can not only lose weight quickly enough, but also set the results for a long time. The Ducan's diet menu mainly consists of products such as meat, fish and vegetables, but one of the main components of the nutrition is Bran. A big plus of Ducan's diet is a diverse menu. There are many recipes that are suitable for every phase of diet, so that you do not have to suffocate every day on a cooked chicken breast. Depending on the number of kilograms, the nutrition period is calculated via the weight. It is therefore necessary to clearly establish the ideal or desired weight after which you strive.

Dyukan diet for weight reduction: general requirements

In order to be satisfied with Ducan's diet, the instructions of all four levels of the diet must be observed clearly and some general recommendations have to be observed that make Ducan's nutrition even more effective.

1. Watch the water regime, all day long you have to drink at least 1, 5 liters of cleaned, non -coal -addicted water.
2. Make sure to consume oatbrane, your number depends on the diet phase.
3. Exclude from your diet, fat, mayonnaise and bought sauces and ketchups. Prepare food in an anti -layer pan without oil and replace it with a small amount of water. Simmer products, bake, simmer, steam or grill. Salad salads with lemon juice or other petrol stations cooked at home;
4. Leave products such as sugar, fruits with high sugar content (bananas, grapes, figs, cherries, cherries, cherries), alcoholic drinks, fried potatoes;
5. Do not neglect physical exertion, this may be a recommendation that also applies to all diets and Dukan's diet. If you don't have time to participate in the hall and do home training, it is better to change cardio with strength loads.
6. Take at least 30 -minute walks in the fresh air every day, at a slight pace, slowly after your pleasure.

Diet Pierre Dukan - phases and their duration (table)

Weight (kg)*	The first phase "attack"	The second phase "change"	The third phase "consolidation"
5	2 days	15 days	50 days
10	3 days	50 days	100 days
15	4 days	85 days	150 days
20	5 days	120 days	200 days
25	7 days	155 days	250 days
30	7 days	160 days	300 days
40	9 days	190 days	400 days
50	10 days	330 days	500 days

The number of kilograms you want to lose. However, it should be taken into account that the results can vary slightly depending on the individual characteristics of the body in one direction or another.

There is also the fourth phase of Ducan's diet, it is referred to as "stabilization", which is characterized by recommendations for nutrition and maintaining a further lifestyle after completion and consolidation of the results of the diet.

The first two phases of Dukan's nutrition, attack and change are precisely aimed at losing weight, reducing volumes and weight loss, and the second two phases to consolidate the results and the preparation of the body for properly balanced diet.

The "attack" level is a protein menu without the addition of carbohydrates and fats. However, this phase is not long and at the end of its diet with new permissible products. In the "Change" phase, vegetables have to be added to the protein menu, in the third fruit the selection and a small piece of cheese per day. In addition, the "consolidation" of the third stage implies the rest days from nutrition, which implies the consumption of strength -containing products. The fourth stage of Ducan's diet is characterized by a gradual return to normal nutrition.

Products that can be eaten in the diet phase

A list of products that can be eaten and used in the preparation of dishes, regardless of the DUG diet:

• Black, green and herbal teas;
• Soluble and pudding coffee;
• Sucrotor (with the exception of fructose, glucose and sorbita);
• Cocoa with a low -fat content (up to 14%), not more than 1 teaspoon. per day;
• Corn starch, no more than 1 tablespoon. per day;
• Dry milk (1, 5%) no more than 3 tablespoons. per day;
• Wheat bran, no more than 1 tablespoon. per day;
• Food aromas;
• Baking powder made of dough and gelatin;
• low -fat brewing cubes;
• Onions (1, 5 onions per day no longer);
• Lemon (like a spice or tank on a salad);
• Parsley;
• Mustard (in small quantities);
• Caraway seeds, cinnamon, vanilla;
• Vinegar;
• Salt (in small quantities).

As you can see, the list of additional products is quite large for each phase of the diet, so that you can produce delicious dishes under the conditions of a certain phase of the diet and produce delicious dishes.

Dyukan's diet: the first phase "attack", its characteristics

The first stage of Ducan's diet is the shortest of the four existing ones, characterized by a significant and strong decrease in weight and a decrease in volumes. The "attack" phase has the strictest framework for the compilation of the menu, for changing and relieving, which you should not take with the help of Ducan's diet. The attack level is the impetus, so to speak, that the body further violates a further weight loss. The maximum duration of the first phase of the Ducan diet should not be longer than 10 days.

The "Attack" phase menu should only contain protein products that have to be cooked without types of fat, prefer to cook, delete, bake, steam or grill. Make sure that it is safe every day to eat 1, 5 tablespoons in the entire phase of the attack. Oatbrane and drink at least 1, 5 liters with carbon addicted water.

Dyukan diet, "attack" phase - approved products

This is a list of products that can be eaten "attack" during the first phase. You can mix these products because you are not limited to the amount and time of the food, but you still don't have to overeat:

• Chicken meat, turkey, quail, guinea poultry (without skin);
• Lean beef, veal, rider;
• Calf and liver;
• Beef or calf language;
• Fat-free ham (2-4%)
• Soy cheese "tofu";
• Egg proteins (egg yolk - no more than 2 STCs per day);
• every seafood;
• any kind of fish;
• Crab sticks (no more than 8 STCs per day)
• Molcanization and dairy products with low strength;
• Onion, garlic.

During the preparation of dishes in the "attack level" you can use all spices and spices (preferably single, not complex, you can contain a large amount of salt and sugar), a small amount of salt and vinegar.

Which products should be excluded during the "attack" phase

In addition to carbohydrate and fat food from the diet at this time, the following products must be excluded:

• Gans, duck;
• Rabbit meat;
• Pork;
• Products with sugar and spices.

Attention! The stage of the Ducan attack is, albeit short, but rather hard and extremely for the body, so a deterioration of the well (dizziness, dry mouth) can be observed. If the symptoms are serious, the duration of this phase should be reduced. If you feel good, the phase can be extended depending on the number of kilograms you want to get rid of. However, remember that the "attack level" should not take longer than 10 days.

Dyukan diet for weight loss - the second stage "change" or "cruise"

In the second stage of the diet of the Dukan "Alternation", due to the change from Two Menu: protein and protein-vegetable, her name. The duration of this phase also depends on the number of kilograms with which you want to separate (see the table at the beginning of the article).

And so the second stage of the "change diet" has its own food intake. If you have less than 10 kg overweight, you can select the lightest scheme of the "change stage" - a day every other day, namely one day protein, the second day of proteins with vegetables. If you have a low overweight supply, you can change the menu circuit at any time. If you have more than 10 kilograms more than 10 kilograms, the 5/5 scheme is the most successful option for you. The most successful menu options in the "Change" phase:

• 1/1: A daily protein - a day proteins with vegetables;
• 3/3: Three days, protein menu three days of a protein and vegetable memory;
• 5/5: five days of proteins - 5 days of proteins + vegetables.

In the "Change" level, the results of the first stage are determined and the desired weight is reached. The diet slowly begins to rebuild and approach the usual diet. The menu of the second phase "Change" contains the same protein products that were permitted in the first stage "attack", only now are they are supplemented by vegetables. Preparation methods remain the same as in the "attack" without roasting.

Be "change" every day and daily (to dishes) by 2 tablespoons during the entire level. Oatbrane, support the water compensation in the body and do not drink at least 1, 5 liters with carbon water.

Products that can be eaten during Dukan's diet, the "change" phase

• All permissible products of the "attack" phase;
• Cheese (less than 6% fat);
• Fruits (with the exception of grapes, bananas, cherries, cherries);
• Cream (1 tablespoon of a day);
• Plant oil in minimal quantities (1/3 TL);
• Bread (not more than 2 pieces a day);
• White or red wine (50 g a day);
• Tomato paste or ketchup (1 tablespoon)
• Not strength -containing vegetables (for the day of the squirrel + vegetables): cucumbers, tomatoes, stained green beans, spinach, pepper, beets, cabbage, celery, asparagus, mushrooms, zucchini, carrots, eggplants.

You can still combine products from the previous "attack" phase as you want. However, you should not mix additional "Alternation" phase products. You can only select two items from the above -mentioned additional products every day. (For example, we only use apple and cabbage during the day, the next day we change the combination).

Products that have to be excluded in the "change" phase must be excluded.

Add the following names to the list of forbidden products in the "attack" phase:

• Grain;
• Rice;
• Lenses;
• Beans, beans (except patch);
• Peas, corn;
• Pasta;
• Avocados, bananas, cherries, cherries, grapes;
• Potato;
• Olives, olives.

Try to control the consumption of beets and carrots as they contain a fairly large amount of sugar. You can still eat how much and when you want, but again you shouldn't eat too much, especially before bed, generally not 2-3 hours before going to bed (this also applies to all phases of the Dukan diet).

When you alternate proteins with vegetables, start to normalize your metabolic processes in the body, to remove excess water, to get rid of toxins and toxins, fats and salt. If the duration of the level is not yet over, but the results are already fulfilled (weight, volumes), you can surely go to the next level.

Dr. Dukan's diet: phase the third "consolidation" or "consolidation"

The name of this phase of Ducan's diet speaks for itself. In this phase you will determine the result and thus prevent the weight of the weighted weight. You can see the duration of this phase in the table or calculate the period of this level directly, you must take the number of kilograms into account in the two previous stages. This means that if you drop 5 kg, the fastening level should take 50 days. If 10 kg is thrown away, the "fixing phase" should take 100 days. For a kilogram that was rejected, the result will consolidate for 10 days.

In this phase of Dukan's diet, it is necessary to consume 2, 5 tablespoons of (to dishes). Oatbrane, still monitor water equalization by drinking at least 1, 5 liters of water. The menu of the third phase about Ducan's diet is even closer to the usual diet, but it is necessary to observe an important rule for the "consolidation" level. A day a week has to take place according to the "Attack" phase menu, i. e. on one day a week you should only eat protein products which type of day you will decide, but this day should be clearly installed for the next few weeks.

Permissible products for the third phase of the Ducan diet

• All permissible products of the "attack" phase;
• All vegetables of the "change" phase;
• Bread no more than 2 pieces a day;
• Low fat varieties of cheese (40% fat content of 40 g a day, the less fat content, the more you can eat);
• Fruits (a kind of fruit per day), with the exception of bananas, grapes, cherries, cherries and figs

Products that should not be available in the menu more than twice a week:

• Pasta (220 g a day);
• Fixed wheat, couscous, wheat bulgur (200 g a day);
• Linsen, buckwheat (200-220 per day);
• Beans, peas, chickpeas (not more than 200 g a day);
• Rice, potatoes (125 g, potatoes can only be prepared in one uniform);
• Pork, lamb, bacon (can be fried in a pan with a very small amount of oil or on grilled roast).

You can still eat when and how much you want (with the exception of products with installed amount), but remember the feeling of relationship and not to be overeated.