Thin frame, which guarantees not only aesthetic appearance, but also the health of the holder attractive in appearance. Dukan diet allowed food stages easily lose weight, but also help to keep the desired number at the desired level. Method – the use of protein-rich food. After going through all the stages, the diet is changing daily menu, which provides an attractive appearance to a ripe old age.
Features diet
Well-known nutritionist living in France, Pierre Dukan during the four decades he developed a method of weight loss available to everyone. The essence of the Dukan diet – allowed food can be consumed in stages. To achieve a stable result easily through inclusion in the daily diet of meals rich in protein, and limiting carbohydrates and fatty foods.
So, the day menu subject to deliveries allowed by the doctor, it is impossible to lose weight in the short term. Gradual weight loss ensures lasting results in the coming years. The Dukan diet contains a large list of allowed foods, when all four steps are not hungry and losing weight.
Two initial phase focused on the powerful weight loss, a third and a fourth to confirm the result. The perfect ratio of proteins, fats and carbohydrates forces the body to work in a new way, to get rid of unnecessary ballast. Compliance with all recommendations of the famous French is the key to good results.
Recommended products
The four stages of the Dukan diet includes foods get stages. At each step, it is sufficient to use the recommended products for a certain period of time. A huge list of Dukan has been studied in detail the effect of each mechanism weight loss. Products can be combined, but follow the recommendations of the special stages four.
Because of the wide range of approved products, weight loss painless. The lack of the feeling of constant hunger, reduce risk of failure and makes a fresh look at the range of products.
Step 1: attack
The main weight loss occurs in the first phase of the diet. The products from the list compiled within this time large amount of protein. Abandoning carbohydrates and fatty foods to promote rapid weight loss. The metabolism begins to work faster, therefore, the maximum number of kilograms you can lose in a short period the first step.
The maximum number of days recommended protein menu is not more than ten days. 2 5 kg can be lost, if the recurring protein a day for 3-5 times. How much need to stay in the first stage, each person can decide individually for themselves. The number of days the proportion of the number of kilos which you want to get rid of. More than ten days is not recommended, durable power of protein food leads to kidney disease.
Dukan diet: attack — the list of allowed foods in the table:
| Name | Allowed | Banned |
| Meat | Veal, Turkey, rabbit, chicken. By-products is possible, but rare. Low-fat ham above the meat. | Goose, duck. |
| Chicken eggs | Protein | Yolk |
| Fish | Fish of all varieties, all kinds of seafood boiled, steamed, baked without oil. | Canned, smoked, salted food |
| Dairy products | Yogurt, kefir, milk 0.5% fat, 5% cheese | Milk, yogurt, fermented baked milk of 2.5%, curd with 9% |
| Drinks | Weak coffee or tea to drink | Sparkling water, a strong sweet tea and coffee |
| Oil | 1 teaspoon of olive oil daily to improve intestinal motility | Sunflower, cream |
| Spices | Cloves, wasabi, mustard, ginger, curry, cinnamon, coriander |
Oat bran is included in the daily diet, that to make up for the lack of fiber and improves digestion. The recommended amount is 30 grams per day.
Step 2: take turns
In the second stage of the Dukan diet includes vegetables get products. The most difficult time is behind us, but it's a phase "cruise" a strong desire to stop the diet. Motivation to continue may not be the weight the first couple of days and want to get closer to the desired image.
Diet Pierre Ducane (allowed products) has already compiled a list of the first stage of carbohydrates with a low glycemic index. Condition – drink 1.5 liters of purified water per day, and cereal made from oats in the amount of 3 tablespoons every day without a break.
Part of the Dukan diet. phase alternating — allowed foods in the table:
| Allowed | Banned |
| Pepper | Potatoes |
| Dill, spinach | Corn |
| Radishes, turnips | Pasta |
| Celery, asparagus Cucumbers, tomatoes | Peas, beans |
| Zucchini, eggplant | Grain |
| Cabbage | Olives |
| Pumpkin | Lenses |
| Leeks, parsley, dill, green salad | Avocado |
The second stage can last from 2 weeks to several months, depending on the desired result. Basic weight the first half of the diet, when the list of allowed foods contains only food that contains protein and vegetables.
Sample menu for the day:
- Breakfast: cheese, dressed with low-fat yogurt; pancakes with oat flakes; unsweetened green tea
- Lunch: vegetable soup-puree of cauliflower, tomatoes, zucchini, salt; boiled fish, pumpkin juice
- Snack: vegetable casserole egg
- Dinner: spinach quiche, 0.5% yogurt
Pancake recipe oatmeal:
- 2 tablespoons of oatmeal pour a small amount of warm water
- Separately whisk the egg whites and a little salt
- Carefully enter the protein mass of flakes
- In the oven, pour a little olive oil
- Spread the batter into the pan and cook pancake for 3 minutes on each side
Phase 3: stabilization
The second half of the diet Pierre Ducane authorized products added fruit, bread. A large amount of weight fell, a task later in time is to maintain body weight at this level.
Food is still a fraction, which is a sufficient amount of water. The grain can be chewed or added to the dish. The first 6 days of the week the menu is made of all the allowed foods in this phase, and one day, the doctor will recommend Thursday, leaving of protein a day. Previously approved products are added to the table.
The Dukan diet: table of allowed foods on phase stabilization:
| Name | Allowed products, tips for use | Banned |
| Bread | Rye, whole wheat, no more than 50 g per day | White bread, baking |
| Fruit | All but prohibited, not exceeding 250 g per day | Raisins, banana, cherry, dried fruits |
| Cheese | The solid fat content is less than 25%, 35 g per day | Fat |
| Grain | Buckwheat 210 g, rice 100 g | Semolina |
| Potatoes | Not more than 150 g per day, it is advisable to pre-soak to remove starch |
Phase 4: stabilization
The fourth phase of the Dukan diet is the complete list of allowed foods, the previous three steps. This season it is not necessary to arrange a protein day. Diet all days of the week are vegetables, fruit, rye bread, protein foods. You can prevent yourself from this list, I do limit the amount of very small doses.
The fourth step is not intended to reduce weight, the most important task is to save weight at the same level. Day consolidation is not limited, therefore, adhering to such a menu can be a lifetime, sometimes allow yourself to a festive menu.
Exercise
In order to achieve fast results weight loss during the diet Pierre Ducane, special attention should be paid to motor activity. The implementation of simple physical exercises, daily walking and Cycling have a positive impact on the health and appearance of losing weight person.
A trim figure is to offer trips to the gym. Practice 3 times a week. Use the chance to refuse carriage. Weight loss occurs quickly, if the muscle tissue is work, and calories are burned faster break down fat deposits.
Other recommendations
Before you start to follow a diet and to exclude from the daily diet only allowed food in stages, you should consult a doctor, if the presence of diseases of a chronic nature.
What are the contraindications can prevent weight loss method French nutritionist:
- Heart failure
- Vascular disease
- Pathology of the urinary system, renal insufficiency
- Disorders of the musculoskeletal system
- Diabetes
- Thyroid disease
- Cancerous tumors
- Allergic reactions
- The period of gestation and nursing
- 18-year-old
If the Dukan diet is successfully applied in practice, in the future the most difficult task – to save weight, which was achieved as a result of long work on oneself. To maintain attractiveness for a long time, you should follow a few simple principles:
- Eating several small meals, follow the advice of a French nutritionist
- Drink pure water, at least two liter bottle a day
- Useful 1 time a week to limit food relief in the body: it can be a protein, dairy products, buckwheat
- To move independently, not to use the vehicle, to come up with an active hobby
- Eat 3 tablespoons of bran
- Sports, smile more often