For many of the inhabitants of a particular country, a big problem is the excess weight. The fight with him, for some, lasts long in life, someone who "floats" here and there, losing and gaining again extra pounds, but some still reach your ideal weight and keep all the efforts all the time. And for those who are tired of watching over-the-top arrow weights and desperately yearn for, is not able to overcome the fat on the belly and the cellulite on the thighs, a universal salvation and this is a diet of Pierre Dukan. You have not heard of her?
Yes, maybe it is all, because it is popular in the old world, but in other countries about it or did not know at all or have only small nuggets of information. This diet is the salvation from the boredom of rice, buckwheat, kefir and other mono-diet, which give to the imagination the weight loss. The diet is different, it is ideal for those who love to eat, not too lazy when you prepare food by yourself. The motto of the diet: "eat as much as you want!". Tempting, isn't it? It turns out that the food will not be an enemy, and to help in the fight with calories and fat, and this is important.
Two words about the author of the diet, it is necessary to know the world of the savior of pounds?! Pierre Dukan, the famous nutritionist, French, doctor, and for 30 years he was actively engaged in the study of the products, their effects on the body. Working on this concept, such as feeding behaviour, managed to discover the secret of ideal weight, but also a path for its achievement.
Pierre Dukan – the author of 19 books, which are the fruit of his years of experience and practice, but the most important is its own miracle-best-selling "I don't know how to lose weight", which was released in 2011, but is already active to read all of her fans who want to lose weight without damaging the health and for always! The book is translated into several languages and sold in more than ten countries around the world.
The diet of dr. Dukan is based on the consumption of protein-rich foods, that are easily absorbed by the body and helps to get rid of weight. When the body to clean, and displays all of the waste products and toxins, the metabolism will be fine. The main products of the diet is based on meat, fish, vegetables and above all – bran. The more attractive and inviting is the period of the diet, depends on the number of kilos of excess weight, the time for which they will be going and the features of your body.
Before the Dukan diet is started, it is worth knowing your optimal weight, at which it is worth fighting for. You can do this with the help of services, which are easy to find online. You'll be able to insert all the necessary parameters (current weight, desired, attempts of loss of weight, growth, pregnancy, and so on) and obtain the figure that is perfect for you weight. As you can see, all individually. In addition to all you get the "ticker" that will help you follow a diet for the stages: each stage will be calculated for the duration and the weight loss, which is very easy that allows you to control the duration of weight loss. Then, we move on to the phases in which is divided the Dukan diet. Are only 4. Read more about each.
Phase n ° 1 under the name of "Attack"
On the basis of the titles, you can understand where that attack will be too many pounds, causing a rapid and significant loss. This is the shortest and most progressive period of the diet by dr. Dukan. Its duration is calculated as:
If an extra 5 kg or less – "Attack" lasts for a couple of days
Marks 5-10 pounds? Then attach kilogrammchik 3-5 days
If unnecessary more than 10 kg, then the delay phase for 5-7 days, well, a maximum of 10
Eat in this period is possible only proteins: meat, fish, dairy products low in fat and eggs. All this time, can take up to 6 kg of weight without effort.
Now read more about those product that we attach weight.
Eating:
- Any lean meats: veal, Kristina, beef, horse meat (all meat, in addition to steaks and pileski), and rabbit. Meat, pork and lamb – taboo! To prepare without an ounce of oil.
- The liver, kidneys, lungs – any beef, veal, bird offal, but also the tip of beef tongue.
- Each bird in addition to duck and goose, which are necessarily without the skin.
- Ham without skin and fat from 2 to 4 percent.
- Any fish, regardless of method of preparation.
- Fruits of the sea.
- Eggs, but not more than 2 egg yolks, the proteins can be in unlimited quantities. If you have upgraded the level of cholesterol, reduce the consumption of egg yolks to 3-4 per week.
- Dairy products low-fat. You can also milk powder 0% fat, but no more than 3 tablespoons per day.
All of this is worth to cook without adding of oil and grease, they are there when you want, how you want, the calorie counting has no place.
Some foods need to be consumed with moderation:
- coffee and all the tea;
- vinegar and soy sauce;
- any green, cumin seeds, a maximum of one and a half bulbs per day, and other spices;
- the gelatine, yeast, baking powder, and agar-agar;
- pair gherkin, it is possible to use as a condiment;
- the lemon juice to the fuel supply;
- salt – and-mustard a bit, otherwise the excess water will not come out from the body;
- zero calorie sugar substitutes (not the fructose, glucose and sorbitol, etc);
- diet drinks;
- you can eat 8 crab sticks;
- as oil mono use paraffin (1 tablespoon), because it is not caloric, it envelops the intestine, allowing to normalize its work, improves the chair. Do not use for frying, reheating, ideal condiment for salads.
In any case, you need to:
1) Eat 1.5 tablespoons of bran of oats per day
2) Ease of gymnastics and complimentary 20-minute walk
3) Drink 2 liters of water (tea, coffee considered)
If you feel a bad taste in the mouth, a bad smell, do not worry, it is absolutely acceptable a phenomenon that says that you are on the right track. You can switch to the second phase.
Menu Attack for days
Phase n ° 2 – Alternation or Cruise
This phase lasts until the hand of the scale will not show you the desired, optimal amount. Characteristic of this period is that the protein days alternate with protein and vegetables. The diet of Pierre Dukan offers choose your alternation – 1/1, 2/2 or 5/5. For people with excess of weight is recommended to follow diagrams 5/5, who has a small excess, so the optimum 1/1, so does the body and it will be easier.
List of vegetables (starchy and not only):
Avocado, all legumes, not beans, peas, corn, potatoes, lentils, black and green olives, and also all kinds of cereals and pasta. The artichokes have not yet given to a group of products, therefore its use should be reduced to a minimum. All the rest of the vegetables you can, here are only the carrots and the beets need to eat in small quantities, as they contain sugar. For a change in diet can include 1 tablespoon of tomato paste (ketchup), yogurt 0% with fruit. For cooking you can enjoy all the products in the phase of "Attack", that should be eat with moderation.
The innovations are:
1) Bran and now eat 2 tablespoons per day.
2) If necessary, a tablespoon of wheat bran to help with constipation.
3) The food must be not more than 1 kg, check this.
4) Water the same as 2 liters.
5) take time, it is necessary not less than half an hour.
Thanks to the alternation of protein with vegetables you let normalize the metabolism, the water will be released from the body, eliminates toxins, toxins, fat and salt. As soon as you notice that the arrow on the scale has become a valuable figure, it is worth to go to the phase called "Consolidation."
Menu of the Cruise days
Phase n ° 3 – "Consolidation" or "Anchor weight"
This step will help you to consolidate the results obtained and the life will be calculating lost kg. that is, if you have lost the second phase of 5 kg, the Consolidation will last you 50 days, 10 kg – 100 days, etc. it turns out on the a lost a pound 10 days 3rd phase. After the previous two phases, the desire for diversity and something new? Please! Now you can afford 40 grams of cheese contains not more than 40% fat in dry matter. Less % of fat, most cheese as you can eat. It can also be a couple of slices of rye bread, one unit of fruit (except bananas, cherries, cherries, and grapes), and a couple of slices of watermelon or melon. As for the meat, it is now possible to eat roast pork, bacon and lamb in any quantity.
And a couple other bonuses: you can now once a week based on a portion of starchy vegetables, but also to organize the "celebration of the stomach", which allows you to eat any of the first, second, and dessert (aperitif – a glass of wine with cheese). But all this need to eat in one sitting, for breakfast or lunch. Now we do the division of the whole of phase two. For example, you must comply with Consolidation 80 days. The first part – 40 days: it is a portion of the starch, and a "feast" week, but for the next 40 days, you can feast and eat foods rich in starch a couple of times a week.
What we mean with the concept of starch? Here is the list and the quantity allowed for the consumption:
- - The pasta. They can eat about 220 grams. tucking real tomato sauce with onion, or pretrazivati a small amount of cheese, "Parmigiano reggiano".
- - Whole grain and also couscous, and wheat bulgur and pets in a number of 200 gr.
- - Lentils. Can be 200-220 gr., helps stabilize the weight, thanks to its content of carbohydrates.
- - Beans, peas and chickpeas are very nutritious, they can also be a bit.
- - Rice and potatoes need to eat very rarely, in small portions grams 125 (potatoes necessarily with the peel). Integral, the rice may be consumed in the amount of 220 gr.
What not to do:
- organize two banquet in a row
- take a supplement – has the sense of the measure
Choose for yourself one day a week, so to speak, of the fast proteins, all of the excess calories could easily get away and let this day will always be the same, for example - Thursday. Bran now you need to eat up to 2.5 tablespoons per day and walk at least 25 minutes per day.
The Menu Anchor for days
Phase N ° 4 – "Stabilization"
- Well, here we are at the stage of finishing under the name of "Stabilization". It has some rules, adhering to which they do not increase weight for the whole life, the only important thing is their stick.
- To eat as before, but by controlling the amount of food. Better more protein and vegetables, do not overdo it with fruit, cheese, bread, and starchy foods.
- Remain faithful to a control and testing of protein per day, and the weight will never return.
- Water, at least 2 liters.
- Walk every day and 20 minutes.
- More than walking, forget the elevators, escalators, and, if possible, get down from the taxi at the stop before/after and go home/work. Check, it works!
- The bran need to eat 3 tablespoons per day and every day.
Recipes for Dukan diet
In the network there are a lot of recipes for the followers of the Dukan diet and you don't think that she is boring and monotonous, try to prepare some dishes.
Egg salad
We take two hard-boiled hard-boiled eggs, heaps of chives, sour cream, low-calorie (yogurt) and spices. Cook the everything is very simple: the eggs cut into cubes, add finely shredded onion and a spoonful of sour cream, season with a pinch of salt and voila, fragrant egg salad is ready.
In solidarity with pancakes salmon
Take half a pound of zucchini and rub them on a grater coarse, let the juice drain. In the meantime, we take 3 eggs, a couple of tablespoons of corn starch and a green pepper, all this to mix, add the minced salmon with salt and spices. This homogeneous mass mix with zucchini and we make pancakes at the teflon frying pan without oil. Done!
Three minutes of hlebushek
You need to:
- 2 tablespoons bran, oatmeal and 1 tablespoon of wheat
- a couple of eggs
- corn starch 3-4 tablespoons. l.
- 2 tablespoons of yogurt
- bank of ricotta 0-1% fat
- 1 sachet of yeast for cakes
The starch and some bran potseluem, add the yeast and mix thoroughly. In another bowl, mix the yogurt, eggs and ricotta cheese. All combine, to interfere and put it in shape. Bake in the oven for 20-30 minutes. Perfectly with salmon weak salting, and cucumber.
Hake baked in foil
We take the fillets of whiting, pickled in the juice of a lemon, add the salt, spices for fish, different grass, wrap it in aluminum foil and bake in the oven for 10-15 minutes.
Reviews on Dukan diet simply excellent, many of the women in honor of the age have achieved stunning results, losing up to 50! a pound and found the forms of young girls. Among men, reviews on the Dukan diet is too good, everyone trying to ideal weight has achieved the desired result, and without experiencing psychological discomfort.
Let's examine the main advantages and disadvantages of diet of dr Dukan:
Cons:
- in the early days can be increased fatigue, this is due to the appearance in the body of ketone bodies that reduce the appetite;
- the lack of vitamins, to compensate for this pre-formed vitamin complex;
- the lack of abbiategrasso are still there, then sometimes you can add a little vegetable oil;
- Dukan diet may not like it linewise cook people;
- it is not suitable for the people with the support of intolerance of some products, the allergies and people with diseases of the stomach.
Pro:
- are used only natural products are the most useful;
- perfect result, even when the resistance of the organism to the diet;
- a great motivation in the phase of "Attack", the weight quickly goes;
- delicious and healthy;
- you can eat always lot;
- the diet is very easy to stick to regardless of the house, work in the office or on vacation.
And try to miracle diet, Pierre Dukan, and to evaluate its effectiveness!