The famous power system developed by French nutritionist Pierre Dukan has become one of the most popular diets in the world.The essence of the Dukan diet is a sharp drop in carbohydrates, which force the body to actively spend calories.
The nature of Dukan diet
The advantage of Pierre Dukan's diet over others is that she does not order calories counting and keeping her diet.Dukan doesn't even limit the time to eat.The most important thing is to bear the four stages of diet.In both initials, weight loss occurs at the final fixation and smooth exit in the diet.
Mandatory Elements - Include oat bran in your diet to create a sense of saturation and help speed up metabolism.Dr. Ducan also suggested that he also believed that there were 20-30 minutes of physical effort every day, and also considered ordinary walking.
The stage of Dukan diet
1.attack
At this stage, the body is quickly ridding from the extra weight.According to recognition, attacks are the most difficult periods, and subsequent phases can be much easier.The essence of attack is not in hunger: there is, but a set of strictly defined products that distinguish high protein content, allowing weight loss without losing muscle mass.
The stage lasts 2 to 7 days.There are over 70 items on the list of allowed products, don't forget Bran!
2.alternately
At this stage, add carbohydrates to the menu.But that doesn’t mean it’s time to celebrate the victory with your favorite cake.Pierre Dukan recommends using carbohydrates in vegetables: You can eat them except starch (with starch).
Alternating means they replace each other with the days of pure protein and protein vegetables.The duration of the stage is calculated by the formula: 7 days per kilogram weight.
3.repair
A very important stage to avoid the loss of kilogram return.The menu should be gradually expanded, but watch a pure protein day every week.Multiply the number of kilograms lost by ten times - so many mergers will continue.
4.Stablize
Finally, you can return to the usual menu.There are only three limitations: pure protein day, once a week, 20 minutes of physical activity and cut three tablespoons of oats a day.According to Pierre Dukan, following these rules throughout his life is insurance due to the recovery from weight loss.
Dukan Diet Recipes
Attack: Dukan's Bread
150g soft cheese
2 -3 eggs
4 tablespoons
4 tablespoons gluten
1 tablespoon oil
1 teaspoon baking powder
Mix all the ingredients to form bread and bake in the oven until cooked at 180 degrees.
Alternative: Spicy Gummy Salad
2-3 eggplant
1 red onion
400 -500 grams of tomatoes
A bunch of parsley
2 tablespoons apple cider vinegar
0.5 teaspoons salt
1 tablespoon sugar substitute
garlic
1 tablespoon vegetable oil
Black pepper
We pierced the eggplant in several places and baked the eggplant completely in a 180-degree oven for 30 minutes, 30 minutes, 40 minutes.
We cut the onion in half and add the consultant, salt and apple cider vinegar.Pour a cup of boiling water and leave it in this marinade.
Once the eggplant is ready, we clean it into the skin and cut it with large pieces.Add chopped tomatoes and chopped parsley.
We drain the water from the onion and add it to the salad.We seasoned salad with a tablespoon of vegetable oil.
Pure Protein Day: Stuffed with Squid
6 squid corpses
1 onion
4 boiled eggs
8 crab sticks
100g Champignons
Salt, pepper seasoning
Turn the mushrooms and onions into cooked until cooked, transfer to a bowl and add chopped sticks and eggs.Salt, pepper, mix everything.We filled the pure and washed squid with the resulting chopped meat and secured the edges to the edges with a toothpick.
We lay in shape, pour the milk, and pre-add it with salt, pepper, dill.Milk should be half off the squid.We placed the table in the oven and preheated to 180 degrees for 10 minutes.We then transferred the squid to the oven and sent it for another 10 minutes.
Product list allowed by Dukan Diet
Meat:
Beef slices, beef tongue, beef cuts, steak, rabbit, game, calf liver, calf buds, stroke, low fat ham, no skin, Basturma.
bird:
Chicken, Türkiye, Casad, Ham, Ham, Chicken Ham, Quail, Chicken Liver.
fish:
cod, hek, palatus, dorada, kefal, flounder, sea bass, picks, putassa, putassa, salmon, crab, tuna, mackerel, sardine, sarpe, slope, burbot, carp, carp, sturgeon, sturgeon, sprat, strat, strout, trout, trout, trout, cat fish, cat fish, herring, herring.
seafood:
Squid, crab, trumpeter, sea scallops, shrimp, lobster, karakatitsa, sea snail, oyster, sea hedgehog, mussels.
Plant protein:
Oat bran, tofu.
Dairy products:
Small cheese, sugar-free low-fat yogurt, low-fat milk, low-fat melted cheese, kefir.
egg:
Chicken, quail.
Vegetables (starting from alternating stages):
Cucumber, tomatoes, radish, eggplant, artichokes, lettuce, carrots, onion, onion, onion, gal rabbi, cabbage, zucchini, spanish jam, brussels cabbage, rhubarb, pumpkin, spinach, spinach, spinach, spinach, mung beans, strange, mountain beans, cross, cross, cross, tailoring, cheese, cheese, mexican cheese, mexican cheese
Who is taboo in Dukan’s diet?
Like any power limit, Dukan's diet has contraindications.
If you have high blood pressure, kidney disease, or gastrointestinal, atherosclerosis, you should never observe Pierre Dukan's diet.In any case, consult your doctor before starting your diet.If you stick to a strict vegetarian diet, you are unlikely to be friendly with Ducan’s diet.
If you tend to be depressed, allergic, or diabetes, and have irregular menstruation, it is best to give up your diet.
What if you break your diet?
If you violate Pierre Dukan's advice, try making pure protein for the next two days and limiting salt consumption.Make sure to follow the alcoholic regimen (about 2 liters of water per day) to avoid fluid retention in the body.Don't worry!Make sure you have the opportunity to get enough sleep and walk in the fresh air.
What are the risks of Dukan’s diet?
Diet Pierre Dukan failed to avoid criticism.Like other doctors, like other protein diets, it can increase the risk of heart, liver and kidney disease, disrupt metabolism, and increase cholesterol.Ducan's diet is repeatedly seen in the ratings and is one of the most dangerous diets.We remind you: Please consult your doctor before you decide to observe Duukan’s diet!