The Dukan diet is recognized as one of the most effective today.It is based on a clearly organized approach to the weight loss process and includes four stages: two weight loss (attack and alternation) and two - so as not to get it back (lifetime consolidation and stabilization).
Stage 11 "Attack"
The Dukan diet begins at the shortest stage - a "attack", with only protein eating.Due to very large protein load on the body, this period is limited to duration and, depending on the amount of excess pounds, on average:
- Excess weight 5 kg - 1-2 days;
- 5-10 kg - 2-3 days;
- 10–20 kg - 3-5 days;
- 20-30 kg-5-7 days;
- If you need 30 kg and more than 7-10 days.
In the first stage of the diet, you must follow the following rules:
- Eat only protein foods.
- All products, you can cook, boil, cook in a slow cooker, bake, but without the use of oil.
- Reduce it and it is better to completely leave salt, replace it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water a day, considering tea and coffee.
- Eat 1.5 tbsp.L.Oat bran in one day (with intolerance, you can replace them with the same amount of dry, grated buckwheat).
For the most effective use of the phase attack, it is advisable to follow some recommendations for Dr. Dukan, which will help the body more stress to respond to a new diet.This is due to the fact that on the "attack", many products are excluded from the menu, namely the one that contains glucose.In most cases, this has a negative impact on well -being and performance, weakness, headaches, lethargy, unpleasant breathing and acetone smell from the body.This is prohibited: sugar (except sugar pillars), ketchup, any oil, alcohol and all other products that contain carbohydrates and fats.
Estimated Menu for 7 days (Option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: turkey meat vessels + ginger tea
Afternoon food: a piece of cake with citrus
Dinner: Positive Part
2 days
Breakfast: Steel cheese + herbal tea
Lunch: Chicken soup
Afternoon food: Natural Greek yogurt
Dinner: cooked shrimp + kefir
3 days
Breakfast: sweet curd
Lunch: stewed chicken liver
Afternoon food: 2 oatmeal cookies
Dinner: Baked turkey piece + chamomile tea
4 days
Breakfast: porridge from oatmeal bran with milk
Lunch: chicken with baked herbs
Food: Dietary jelly
Dinner: Boiled Fish + Cooper
5 days
Breakfast: curd cheese casserole + chamomile tea
Lunch: Ears
Food: Boiled eggs
Dinner: turkey cutlets
6 days
Breakfast: Eggs Lori
Lunch: Fish casserole
Afternoon food: Natural Greek yogurt
Dinner: The meat is sympathetic
7 days
Breakfast: Quail eggs
Lunch: canned food for fish
Food: Dietary jelly
Dinner: Steam chicken cutlets
Estimated Menu for 7 days (Option 2)
1 day
Breakfast: Low curd cheese casserole and involuntarily tea
Lunch: Fish ear, oat bran
Food: Fruit
Dinner: Baked meat in the oven with vegetables, potatoes
2 days
Breakfast: Coffee without sugar and cheesecake from low curd
Lunch: Solanka bread
Afternoon food: Light vegetable salad
Dinner: Vegetable salad and chicken
3 days
Breakfast: Caserol with berries and low curd
Lunch: Fish ear
Food: Fruit
Dinner: Low meat and kefir baked in the oven
4 days
Breakfast: Low curd and yogurt
Lunch: with rice pilaf with vegetables
Afternoon food: Low yogurt with bran
Dinner: cutlets with oat branch
5 days
Breakfast: grated eggs and involuntary coffee
Lunch: Teacher meat ball and vegetable salad
Food: berries
Dinner: In the oven baked fish and vegetable stem
6 days
Breakfast: fried eggs with bruises
Lunch: Solanka
Food: Fruit
Dinner: baked meat, light vegetable salad and rice
7 days
Breakfast: Boiled eggs and unwittingly coffee
Lunch: Light salad and turkey cutlets
Food: Fruit
Dinner: fish with vegetables
Stage 22 "Alternative" ("Cruise")
One of the most important stages of the Dukan diet.The alternative goes on as much as needed to achieve weight.Just as in the attack, the scheme depends on the weight you need.10 kg-dimensions and protein vegetarian alternative 1: 1, 2: 2 or 3: 3. The most effective and at the same time safe is 1: 1 scheme or, in extreme cases, 2: 2.
Menu for a week
1 day
Breakfast: pancakes with a lemon nest
Lunch: turkey meat cutlets, low yogurt
Afternoon food: Chicken eggs filled with homemade mayonnaise
Dinner: Ground chicken with spices
2 days
Breakfast: Egg Omel with ham and croutons
Lunch: Chicken soup
Afternoon food: Caesar's salad with chicken fillets, hard cheese and celery stem
Dinner: spaghetti from Zuccin;Curin
3 days
Breakfast: cheesecakes from skim cottage cheese and oat bran;Eggs-cut
Lunch: eggs with croutons;Kurita roll
Afternoon food: curd sandwiches and self -control yeast bread from oatmeal;Rose decoration
Dinner: Chicken fillet in yogurt sauce
4 days
Breakfast: pancakes;Oats
Lunch: beans in tomato sauce;Baked vegetables
Afternoon food: Vegetable salad;1 slice of bread
Dinner: Chicken fillet with patch beans and mushrooms
5 days
Breakfast: omelet with soft curd and ham
Lunch: steam chicken cutlets;Trout soup
Afternoon food: Low curd cheese with sugar substitute and yogurt
Dinner: Shirt Noodles;Meat
6 days
Breakfast: Jandaba Oatmeal with low curd
Lunch: Summer lettuce vegetables;Baked chicken breast
Afternoon food: Cocktail in milk with protein
Dinner: meat with stewed vegetables
7 days
Breakfast: egg omelet;Cooked chicken
Lunch: Chicken soup from Shirik
Afternoon snacks: toasts with curd;Rose decoration
Dinner: Spices baked in foil
3rd stage "Consolidation" ("Consolidation")
The third stage of the Dukan diet, which aims to consolidate the outcome, is the most psychologically difficult stage.Body weight loss has already been achieved on the planned sign, so eating restrictions are superfluous.But if you are violating the rules of the program now, then all the previous efforts will be in vain and the kilograms will return.The duration of the "consolidation" stage is indicated by the number of kilograms - each for 10 days.So, when losing weight by 30 kg, it is necessary to sit at this point for 10 months (300 days).The extra premium is that at this point the weight is still reduced by about 1 kg.Week.
Monday (protein-vegetarian):
Breakfast - pancakes with meat filling, tea;
Lunch - fried eggs with vegetables;
Lunch - chopped cauliflower, vegetable salad;
In the afternoon, food-kottag cheese piercing cake;
Dinner - zucchini pies with mushrooms and meat;
The second dinner is a kefir-change cocktail.
Tuesday (festive meal):
Breakfast - omelet with vegetables, coffee;
Lunch - milk sausage;
Lunch - any dishes at their discretion, with wine;
In the afternoon snack-a liver cake with carrots-raw filling;
Dinner - main sausage;
The second dinner is Olivier's salad.
Wednesday (a day of protein and vegetable):
Breakfast - soft eggs, coffee with milk;
Lunch - vegetable salad, mushrooms;
Lunch - chicken soup with mushrooms, vegetable stem, kefir;
Afternoon food - bran muffins, herbal infusion;
Dinner - liver cutlets, cabbage salad, tea;
The second dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - curd cheese casserol;
Lunch - fish cutlets;
Lunch - Kurina sausage;
Afternoon food - kefir;
Dinner - oven;
The second dinner is curd cheese mousse.
Friday (Day of Protein and Vegetable):
Breakfast - omelet with ham, coffee with milk;
Lunch - pumpkin porridge slowly in the cooker;
Lunch - chicken bread (roll);
Afternoon snacks - eggplant fan;
Dinner - chicken bread (roll);
The second dinner is a cheesecake.
Saturday (protein-vegetarian, carbohydrate):
Breakfast - liver pancakes, tea;
Lunch - vegetable stem;
Lunch - Finnish cream soup, fish cutlets;
Afternoon food - zucchini caviar;
Dinner - baked breasts, sausage;
The second dinner is yogurt.
Week (Day of Protein and Vegetable):
Breakfast - curd, coffee without sugar (with Socratic);
Lunch - zucchini caviar, yogurt;
Lunch-soup, vegetable stem, herbal infusion;
Afternoon snacks - cooked breasts, tea;
Dinner - cabbage salad, grated eggs;
The second dinner is fermented row.
The "consolidation" stage ("consolidation") is the easiest in terms of menu.To prepare dishes, you can get recipes for two previous phases, and also use additional diets, starting with 3 stages, on days when carbohydrates are allowed.
Stage 4 Stabilization
The last stage of the Dukan diet is no less important than everyone.The right weight has already been achieved and fixed, but this is the "stabilization" stage that will save him for the whole life.
Permitted products
At this stage of weight loss, there are some forbidden products and their absence will tolerate quite quietly.First of all, it is sugar and fructose.For the beginning of "stabilization", the body falls from sweets and simply does not need to be accustomed to it again.
When choosing allowed dishes, the following rules must be followed:
- Vegetables can be used in any quantity;
- Fruits - once a day one part (for example, one apple, one persimmon or two plums);
- Cheese - Solid varieties of low fat content, excluding goat and cheese.
- Meat - low species;
- Birds - Without skin, it is best to have all parts of the file;
- Dairy products - low and low lactose;
- Salt - limited quantities;
- Bread - rye, whole grain, no more than 100 g;
- Starch products - no more than two per day;
- The daily norm of the pants - 3 tbsp.L.
The "stabilization" phase is an example of a balanced diet that is the basis of foods rich in protein, fiber and complex carbohydrates.
The estimated menu of this dietary phase looks as follows:
Day 1:
Breakfast is a piece of whole grain bread with curd, coffee with milk;
Lunch - bousse broth, cutlets;
In the afternoon snack apples and pancakes fire, fermented baked nuts;
Dinner - Fish under vegetable baked cheese bark.
Day 2:
Breakfast - omelet with tomato slices, tea;
Lunch - mushroom soup, whole bread;
Afternoon snacks - nurses with curd cheese filling and fruit sauce, yogurt with bran;
Dinner - Shrimp soy sauce, herbal infusion.
Day 3:
Breakfast - oatmeal, coffee with milk;
Lunch - Green Borsi, cooked breasts, Greek salad;
Afternoon food - part of the cake with liver, tea;
Dinner - Teftel calf, kefir bran.
Day 4:
Breakfast - curd casserol, coffee with milk;
Lunch - calf cutlets;
Afternoon food - kefir with bran;
Dinner - Chicken Supper.
Day 5:
Breakfast - omelet, cheese, tea;
Lunch - onion soup, chopped, fruit;
Afternoon food - cottage cheese, kefir with bran;
Dinner - fish with baked vegetables, tea.
Day 6:
Breakfast - curd fruit, green tea;
Lunch bread soup, chicken nugs, whole grain bread;
Afternoon food - zucchini pancakes, kefir bran;
Dinner - bumps.
Day 7:
Breakfast - chocolate cupcake, cheese, coffee;
Lunch - chicken broth, eggs, whole grain bread;
Afternoon food - cottage cheese, kefir with bran;
Dinner is a fish casserol.
Cease
What to do, if the breakdown happens, you gave yourself a lot to eat and ate forbidden products, bringing the diet to a logical conclusion?Dukan offers us not to break in this case and follow the following tactics:
- The next 2 days exclusively to make protein;
- If the breakdown occurs in the "attack" phase, it should last for 2 days;
- Increase daily water consumption to 2 liters;
- More than usual sleep;
- Daily walking should be at least one hour in the next 3-4 days;
- Limit salt consumption.
To avoid accidents, it is important to remember a few rules:
- At the "cruise" and "fix" stage, the weight goes slowly, but this is not a reason to break and lose hope of achieving the desired shapes;
- The whole period of diet is available and there should always be only what to use;
- You will never blame yourself for an accident, as a sense of guilt often causes sealing.
With the crash, you need to maximize your physical activity and any victory and achievements to avoid something pleasant.The efficiency of the diet largely depends on the willpower, allowing you to withstand any temptation and continue to lose weight, even after delays.
Results
The results of the diet are also impressive: the first 2-3 kg leaves in the first stage in only 5-7 days.In 2 stages, it is lost about 1 kg per week.Thus, in the first month, on average, you can get rid of 5-8 kg, 3 months -5-18 kg.You should keep in mind that each body responds differently to new nutritional conditions, so weight loss will also be individual.