The Dukan diet: the menus, recipes, lots, contra-indications

A world-renowned Professor Doukhan received, it creates a unique system of power, which is the Dukan diet. Develop a daily menu allowing you to see the first result after a short period of time. A table with a ready-made prescription for each and every day to clear the diet in the same.

What is the system of Dukan

It all occurs in 4 stages, the duration of which shall be determined on an individual basis. Thanks to the protein content of napad in the first instance, to the body, it stimulates the metabolism in the triggering of the process of the destruction of the fat mass.

The diet is not about starvation. The author of the diet, it is believed that the body needs proteins, which make up its Foundation. In the carbohydrates into fats, which is not covered by the restrictions, which have to be taken into account for more than 3 months.

The Principles Of The Dukan

The principles as a basis a regimen of diet pills, both over the whole of the compulsory diet of exercise per day:

• The building at the diet of the extent of the powers.
• Water — 1.5 l;
• Bran oats — 4 tbsp (for drinking water);
• Walking — 30 minutes a day;
• Vitamin products.

An advantage over the rest of the diet

The diet of the advantages of having a number of:

• There is no need to post the protein content of the food because you can always eat them.
• An immediate result.
• You will lose weight fast.
• It reduces the body fat without harming the muscle mass.
• Hair to the nails to grow stronger and stronger in the grow the better for it.
• The result is to be held, thanks to the recommendations of the experts.

The shortcomings of the system

Still, there are a few drawbacks:

• It is not forbidden, freedom is in the range of the frequency of consumption of foods.
• The intake of protein that you may go beyond the full of the problem with some of the body.
• The absolute exclusion of fat to carbohydrate.

How long does it take to diet

The duration of each phase of the diet is directly proportional to the weight for the desired descent.

So, for example, to lose 10 lbs in the first phase of the summit in 3 days, and the days of the 50 in the second, and the third will be a last, not a 100 days. Getting As a weight, on the basis of the period of the end of each stage.

Your BMI

The body mass index (BMI) is a major assessment of the level or presence of excess weight in the body. Experts say that the calculation of the BMI value, it is correct, because the basis of success in the subsequent process of weight loss.

A picture of the Dukan diet, the trajectory is the difference in the weight change in the last six months. The daily menu is, in turn, implies the adjustment of the excess weight.

In the preparatory phase of the

First, you need to limit the salt for the sugar in your diet. It will be to reduce the stress in their complete elimination on the first level. Nutritionists advise to take the white bread in the pastry. They can be easily replaced by other products.

An important element is the water, which is located close to the analysis. Coffee and soda should be excluded, and in replacing them with plain water and natural teas. The preparation According to the analysis, to thoroughly enhance their knowledge in the power system, you need to clean your body.

Phase 1 Of The "Napad"

The diet Ducane the Early stage of the development of an appropriate speed to address.

The menu for each day of the intended use of the protein product (see the table below for details). To remove the restrictions on the use of your range. A Veto is imposed on the content in carbohydrates.

Allowed foods

The allowed number of items:

• Teas;
• Sugar confectionery and substitutes therefor;
• Milk powder, for 1.5 % — 4 tbsp;
• The cocoa – which are not higher than 14% by weight of fat is 1 tsp;
• Starch – 1 tbsp;
• The flavors of the food;
• Gelatin;
• Wheat bran – 1 tbsp;
• Leavening agent;
• Arch to;
• The lemon in the seasoning;
• Bouillon cubes, fat-free;
• Caraway seed;
• The greens;
• Vinegar;
• Vanilla;
• Mustard;
• Table salt – 0.5 tsp a day;
• Cinnamon.

Prohibited articles

It is what it is, not smes, have never on the table:

• Sugar;
• Alcohol;
• Oil
• Fats;
• Mayonnaise;
• Milk products-1.5% by weight. % of fat;
• Baking the cakes;
• The bread is made from flour.

The menu Pattern for each and every day of the week. Table

It is most convenient to form the feed table (see below), which is covered by a clear full week's worth of meals.

In the human diet, so the rules of writing a menu for each day:

• Bran – 1-2 tbsp
• 1.5 litres of fluid a day.
• The best way to cook food without using oil.
• Only use valid product!
• The reduction of the salt of the spices and the sweetener.

The recipes for the

In the following by some examples of the dishes available products

Cutlets "Delicate"

• Minced meat (chicken or rabbit) — 1,5 kg.
• Egg – 2 Pcs.;
• Bran – 2 tbsp;
• Salt, herbs, spices.

Lightly salted seasoned meat in the shape into a flattened ball. Dip the roll up the eggs in, in, in, in willing to stand up to fry without oil. You can use it As an alternative to the slow-cooker in the method of "Stewing".

Fish, salad

• Fish (preferably red) – 200 g;
• Egg – 2 Pcs.;
• Soy sauce – 50-70 g;
• Salt (for fish, once it boils).

Boiled ingredients to reduce. Stir in, add the greens, soy sauce.

Soup "chicken"

• The file (the chicken) – 1 piece.
• Soy sauce – 50 g;
• Egg – 1 PC.;
• Greens.

In the boiling water, place the cut files in the sauce. The cooking of the meat, pour the beaten raw egg, while constantly stirring. Then turn off the stove, out of the addition of parsley. Keep it for 1 hour.

Roll up the omelet with a

• Skimmed milk – 1 tbsp.;
• Egg – 1 PC.;
• Oat bran – 2 tbsp
• The meat or fish for the filling.

Crack the eggs into the milk, add bran. Bake the omelette, turning. The omelet wrap in the filling. Serve with the sauce.

Cheesecakes "at the Park"

• Low-fat cottage cheese – 250 g;
• Egg – 2 Pcs.;
• Bran – 1/2 Cup
• Sweetening the salt according to your taste.
• Vanilla.

Eggs, cheese, in the bran kneaded into the dough. To taste, add the sweetener, salt in the vanilla.

Phase 2 Of The Cruise (Alternate)

If you want to replace the pure protein days in phase of the turn you come from the vegetables. Vegetables are rich in fiber, therefore, is not limited to, the amount.

Allowed foods

The grain	Oat bran – 4 tablespoons
The most	All-except the starchy.
Mushrooms	Mushrooms, boiled or baked.
The herbs in the seasoning	There are no limits.
Dairy products	Low-fat dairy products. Cottage cheese is the processed cheese.
Seafood-fish-in -	The fish of the sea, in a river. Seafood: squid, prawns, mussels, crabs, caviar, mussels, oysters, octopus.
Meat products	The food of the species of the meat. The by-products.

Prohibited articles

As in the second stage, and include the following products:

• The products of the z at the higher starch content;
• Products the products of the cereals;
• The black olives;
• Maize (corn);
• Beans;
• Beans in the ha, green);
• Fruit: banana the avocado.

The recipes for the

The green lake is the broccoli Soup

200-300 g of broccoli cooked in chicken broth. Add the salt in the soy sauce according to your taste. Beat with a blender. Serve with mushrooms or fish.

Pancakes made from oat bran

To knead the dough in milk-250 g of skimmed-milk powder, 4 tbsp. with the Bran in a 1 quail egg. Cook in a pan with minimal oil.

Chicken cutlets with mushrooms

Mix together the chicken mince 250 g, 100 g of finely chopped mushrooms and 1 egg. In the form of a flat oval. We cook in pairs, or in a slow cooker mode ("soul"). Can be served with soy sauce.

Step 3 Consolidation (Or Consolidation)

The phase is characterized by an emphasis on the preservation of the already achieved results. The weight won't leave.

The diet is becoming more and more diverse. Is dominated by the protein and vegetable days. The allowed 1 holiday in the meal of the week, such as the preparation of the food.

Allowed foods

A list of products that are acceptable for human consumption, it is spreading:

• Juices – 1 tbsp. a fresh;
• Vegetable oil – 1 tbsp;
• Products in the grains: oat bran every day, rice, wheat or pasta (once a week);
• Vegetables: all the same as in the previous stage. Baked potato 1 time a week;
• Mushrooms, all cooked or baked;
• Herbs spices: (see phase Alternation), sweet marjoram;
• The fruits in dried fruits: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
• Dairy: only low fat. The lord of the (non-solid);
• Seafood is in the fish (see the stage of the "Conversion");
• Meat (see the phase of the Ac).

Prohibited articles

While these products remain one of which in the aggregate [spirits of the craft] phases, in particular: - bananas, dates, mangoes in figs. No, you can't eat mould cheese, soft cheese or goat cheese, for more than 40% of the fat.

The recipes for the

Cottage cheese Is the iz of the apple

The cottage cheese (300g), add the sliced apples. Add the whole wheat flour (50 g).

Stir in to create a flat cake. Bake in a slow cooker or in a pan without adding oil.

Vegetable soup with meat balls

In boiling water, or chicken broth, add the diced vegetables (potatoes, carrots, broccoli, onions, celery). Shape the Turkey mince into balls the meat balls. Add the broth cook until tender.

Steam the meat balls

To cut the chops, you will need 300 g chicken fillet. Cut into cubes in, add 1 egg, 3 tbsp whole-grain flour. Shape patties in to cook in the steam till cooked.

Stage 4 - "Shake"

The essence of the last stage, in order to ensure a smooth transition to the new diet.

So, for a long period of time, the results, you have to remember the steps:

• It includes a day of protein supplements, according to the rules of the first stage;
• Lean meat, poultry of fish, no starchy vegetables are the fruits and trdi cheeses that do not contain a high fat content, milk and milk products;
• At least the salt for the sugar.
• The only 2 times a week, you will be able to eat starch in the pasta.
• There's plenty of water in the bran.

Allowed foods

You'll be able to eat almost all foods. Only it is necessary to always remember the rule that has been firmly entrenched in the mind.

Prohibited articles

They should not be in abundance, to include a starchy the sugary foods in your diet, as well as after the diet.

The menu Pattern for each and every day of the week

The day of the	Breakfast	Lunch	Dinner
1.	Cheesecake with jam, and coffee	Soup, vegetables, chicken	The fish, cheese, yoghurt
2.	Yogurt with berries, tea	Beef steak in a vegetable garnish	Buckwheat porridge with chicken breast
3.	Sandwiches, cheese (the ham), coffee	Soup, fish, salad	Roast (lean pork)
4. (protein)	Cottage cheese is dry, fruit, tea,	Chicken cutlets on the grill	With the cheeks, a rib in a crop cutting machine
5.	Grits, cheese, yoghurt	Steam cutlets with fresh vegetables	Spaghetti in soy sauce with cauliflower
6.	The lord of the casserole with minced meat (beef), chicory drink	Vegetable soup with meat	Cooked vegetables to make a Salad with the sea, the seafood is
7.	The rice, mash the fruit and the tea	Lasagna with vegetables in a beef	Salad, vegetable, yoghurt

The recipes for the

Lasagna with vegetables in a beef

Do you need your leaves to the filling of the lasagna. Place two layers of leaves, the ground the flesh ' with the tomato sauce, the broccoli. Well-lubricated with mayonnaise into the grated cheese.

If you wish, you can also add any other vegetables. For example, the cauliflower, or zucchini. Bake in the oven until cooked.

If you are not using the cheese in the sausage

The shift of the beaten eggs (3 pieces) with the grated cheese into the sliced sausage. The basis for the stews, you can take the pasta. Mix it all in to bake in multivarka against "burning".

Several of the recipes-Pierre Dukan

Puff pastry mushroom salad 3. level)

• Marinated mushrooms;
• Carrots;
• Arch to;
• The chain and;
• Boiled eggs;
• Du mayonnaise.

Separate the slices into saute the onion, mushrooms, carrots. Wood whites into the egg yolks separately on a large grater. Mix the mayonnaise with the garlic. Assemble the salad in layers: onions, mushrooms, carrots, egg whites, egg yolks. Classes All, except for the top, fluff with mayonnaise.

Beef-Vietnamese 2. phase)

• beef steak – 350 g.
• soya beans in a sauce made of water – 30 g.
• the chains and / or 4 cloves;
• the ginger – 1kos;
• pepper in a cilantro, to taste.

Cilantro needs to be cut down, in the grate of ginger. To Marinate for 30 minutes, the beef in the water in the soy sauce with red pepper, coriander in a ginger. The meat is fried with the garlic until tender on high heat.

Oat biscuits Dukan (1. live)

• egg – 4 Pcs.;
• wheat bran – 2 table spoons;
• oat bran 4 tbsp;
• liquid sweetener – 0.5 tsp.;
• vanilla flavor – 20 drops.

Proteins separated from the yolks, mix the bran, the flavour, the sweetener. Preheat the oven to 180 degrees. Beaten egg whites combine with the yolks. Bake for 20 minutes.

Chicken salad in a mushroom (4 th stage)

• chicken quarters – 4 Pcs.;
• mushrooms – 350 gr.;
• mustard – 2 tablespoons;
• low-fat yogurt — 250 gr.;
• apples – 3 Pcs.;
• chili;
• cilantro (or other herbs);

Finely chop the cooked meat. Chop up the stew with the mushrooms. The mixed yogurt with the mustard, add to salad. Sprinkle with the herbs.

Weight monitoring what to do if the page is not about the weight of the

At certain times of the weight of the can stop, leave. It may be due to the fact that some of the vegetables, keeping the water in your body. The reduction in the consumption of salt. In the same time, the lack of water can affect the metabolism, resulting in no shift of weight.

You have to stick to the drinking regime. Don't abuse of the existing products. Starve is Not necessary to slow down the metabolism. To adhere to the mandatory regulation of the activity.

The breakdown of the diet

The days of a violation of the diet, do so again, a protein in accordance with the table set out in the daily menu. Because the body needs 1-2 days to continue the process of weight reduction.

The helpful dieticians advice on weight-loss diet, the Dukan

• The lunch — only proteins.
• The white flour in sugar and, therefore, are prohibited.
• The more water, teas, infusions, in the decoctions.
• The use of the vitamin.
• The natural vegetable in fruit.

Contra-indications

In spite of the effectiveness of the balance of the diet, there are a number of contraindications:

• Diseases of the kidney.
• Vascular disorders of the.
• The problem with the heart.
• Diseases of the digestive system.
• Diseases of the liver.