The Dukan diet: allowed foods

Before you begin to eat Ducana, should the fact that you consult a doctor about compatibility, diet, and characteristics of the organism and health health.

The first phase — "Attack"

The most rigid limitations period. You want to completely remove carbohydrates and fatty foods, building a diet on protein.

The aim of the initial phase is the reconstruction of the eating habits and speeding up metabolism. The potential loss of 1-6 pounds.

Resist attack period longer than 10 days, is prohibited. Abuse of protein food is able to cause complications in the kidneys, the cause of osteoporosis.

The basic rules of phase "Attack"

The absence of carbohydrate feeding causes your motocross replenish the energy reserves from fat stores.

If you want to get the maximum effect from the artificially created scarcity, is the case, it is necessary to adhere to certain principles:

• if you want to use a strictly specified list of products allowed for the first stage;
• eat with food 1.5 tablespoon of all bran;
• observe the drinking mode;
• use for the preparation of acceptable methods of heat treatment;
• the practice of daily exercise (walking, running, gymnastics).

Allowed foods on Dukan diet "Attack":

Will be used At the start of other products, even the greens added just a little bit. Allowed olive oil (1 tsp), or a handful of nuts.

Bids for phase "Attack"

Half an hour before meals drink 1 glass of ordinary non-carbonated liquids. With food used 1 teaspoon of bran (oat, rye, wheat). Replacement in-store baking – bread-in Dukano.

The approximate diet per week:

Menu to Attack the week

Monday:

• Breakfast – chicken pancakes, yogurt.
• Lunch – tomato soup with seafood, green tea.
• Snack – cottage cheese pudding yogurt.

• Dinner – casserole with chicken and broccoli.

Tuesday:

• Breakfast – pancakes, coffee.
• Lunch – meatball soup, tea.
• Afternoon tea – cheese, yogurt.
• Dinner – butter pate this fish.

Environment:

• Breakfast – scrambled eggs, vegetables, coffee.
• Dinner – baked sea bass with grilled vegetables
• Afternoon snack – yoghurt is bran.
• Dinner – spinach quiche, and eggs.

Thursday:

• Breakfast – rolls with tuna.
• Lunch – fish soup, tea.
• Snack pancakes with cottage cheese.
• Dinner – baked shells.

Friday:

• Breakfast – vegetable casserole with egg
• Dinner – roast meat, tea.
• Snack – yogurt and bread from bran.
• Dinner – cheese souffle with zucchini.

Saturday:

• Breakfast – scrambled eggs with smoked salmon, diluted juice.
• Lunch – chicken soup, tea.
• Afternoon snack – yoghurt is bran.
• Dinner – Turkey meatballs.

Sunday:

• Breakfast – cheese pie, coffee.
• Lunch – cauliflower soup and green tea.
• Afternoon snack – crab rolls.
• Dinner – zucchini fritters with chicken.

Monday

1. Breakfast – scrambled eggs, lean ham, green tea.
2. Lunch – fish soup with red fish.
3. Afternoon tea – milk, cheese.
4. Dinner – lean steak, Turkey, yogurt.

Tuesday

1. Breakfast – 2 slices of hake, coffee or green tea.
2. Lunch – grilled chicken with herbs, dried skimmed milk.
3. Afternoon tea – casserole low-fat cottage cheese, natural yoghurt.
4. Dinner – chops of beef meat, herbal tea.

1. Breakfast – cheese, chamomile tea.
2. Lunch – porridge from oat bran, green tea.
3. Afternoon snack – cottage cheese, cheese, natural yoghurt.
4. Dinner – grilled perch, herbal tea.

Thursday

1. Breakfast – cooked chicken meat, or coffee tea.
2. Lunch – the ear is a different fish, mint tea.
3. Afternoon tea – soy cheese, green tea.
4. Dinner – salad "Mimosa", and a decoction of rose hips.

Friday

1. Breakfast – lemon curd pudding, natural yoghurt.
2. Lunch – a light broth with quail, herbal tea.
3. Afternoon snack – pancakes from bran, yogurt.
4. Dinner – burgers from lean pork meat, milk.

Saturday

1. Breakfast – 2 eggs boiled or scrambled eggs, chamomile tea, coffee or.
2. Lunch – veal steaks, mint tea.
3. Snack – cottage cheese, natural yoghurt.
4. Dinner – Turkey in juice, milk.

Sunday

1. Breakfast – cheese, buckwheat porridge with milk.
2. Lunch – soup of salmon, chamomile tea.
3. Snack – oatmeal cereal, bran, milk.
4. Dinner – squid soy cheese, yogurt.

Breakdown

What if there was a breakdown, you went a little overboard and ate prohibited foods, not the filing of supplements to make the point? Dukan offers in in this is not despair and to adhere to the following tactics:

• 2 more days to exclusively protein;
• if the occurred failure in the phase of "Attack", and had to be extended to 2 days;
• increase his daily water intake to 2 litres;
• sleeping more than usual;
• daily walks by, that should be at least an hour the next 3-4 days;
• if you want to limit the consumption of salt.

To prevent accidents, it is important to remember a few rules:

• in the implementation of the "Cruise" and "Pin" the weight went off slowly but that is no reason to fly off the handle and lose hope to achieve the required shapes;
• cell period of the diet, and always available at hand those, that should be only to keep what is allowed to eat;
• you can never blame yourself for the mistakes, viticulture, because it often leads to seizure.

Immediately after the failure we need to maximize their physical activity, for all the victories and achievements to reward yourself with something pleasant. The effectiveness of the diet depends on the willpower to resist temptations and continue to lose weight and, even after a failure.

The Menu for each day: table for the Dukan diet

All protein Atkins diet is the consumption of certain food groups allowed in different periods. Here is a table with recommendations of foods to choose from. Can be combined among themselves and consume in any form, just can't eat fried foods, it is better to choose a way of cooking, roasting or stewing.

Attack

The diet begins to attack the body pure protein. In this phase, it will need to avoid any food with a high content of carbohydrates, but a diet according to according to the rules of how you can use pepper bow (not more than 1 piece) and garlic.

Cruise

The daily menu should contain all of the products from the previous table. Should be according to consume protein days. Protein and vegetable days, you can add:

• carrots;
• cabbage;
• beets;
• all greens and lettuce;
• beans;
• leeks;
• asparagus,
• celery;
• spinach.

During this phase you can consume plant-based foods with low sugar and starch. You can't eat potatoes, beans, corn, pasta, avocado. Allowed foods, you can make a salad with lemon juice or a small amount of oil, boil them, or bake. Daily consumption of oat bran treba increase to 2 tablespoons.

Consolidation

At this stage, you need to consumed daily on an empty stomach 2 tbsp. oat bran and clean the water at least 2 L.

In the third phase of the diet, the restrictions are virtually absent. But to maintain a normal weight, will have to give up foods that contain a lot of sugar and starch. More precisely, may be present in the diet, but very rarely 1 serving per week. Products can be combined with each other, and prepare in a different way than frying in oil.

The stabilization of the phase In, the basis of the diet remains protein foods that are recommended to consume vegetables, fruits and cereals in limited quantities. Make sure to do protein days of fasting 1 time per week.

Stabilization

Stabilization is the phase that is not limited by time. After completing the previous 3 steps, you can return to a normal diet. But they should, where smes give preference to fresh vegetables and protein products. Is the case, it is necessary to limit the amount of consumption of starchy foods, bread, pastries, pasta, fatty meats Cheeses Cheeses and cereals.

To the lost weight is quickly recovered, doing sport, walking at fresh air and lead an active style of life. Once a week, make sure to do protein fasting day menu Attack. A day on an empty stomach is a case that should be to consume 3 tablespoons of oat bran and comply with the drinking regime.

Exercise

If you want to achieve quick result of the weight loss during the diet Pierre Ducane, special attention should by paid to motor activity. Perform simple physical exercises, daily walking and Cycling have a positive impact on the health and look lose weight person

Cropping the picture will provide trips to do the gym. Train 3 times a week. Take every opportunity to refuse transportation. Weight loss will occur quickly if the muscle tissue will work, and calories are burnt more quickly by breaking down lipid deposits.

Phase "Stabilization"

The last stage of the Dukan diet is not important for anything less than all the others. The correct weight has been achieved and secured, but it is the stage of "Stabilization" will keep it forever.

General rules

The rules and guidelines here is much smaller, and they are quite simple and does not require a lot of effort. To maintain a healthy weight, you need to:

• Never overeat, eat only do light saturation.
• Every day to eat 3 tablespoons of oat bran
• On with the aim of minimising the daily dose of fluids to drink less than 2 L.
• Every week you make a pure protein one day
• Lead an active lifestyle of walking, refuse to lift, move more.

Foods Allowed

Prohibited foods in this phase, weight loss is already small enough, and his is the absence of a tolerated calm. In the first place is the sugar and fructose. At the beginning of the "Stabilization" of the body taken out from the sweet and as well if it should be is not for him to re-train.

In the selection of permitted meals must adhere to the following rules:

• vegetables you can consume any quantity;
• fruit – once a day one portion (e.g., and the weird Apple, one or two persimmons plums);
• Cheese, Cheeses solid varieties with a low content of fat, in addition to the goat and blue Cheeses Cheeses;
• meat, low-fat types;
• poultry without the skin, the best part of the sirloin;
• dairy products with low content and low content of fat, lactose;
• salt in limited quantities;
• bread – rye, whole wheat, 100 g;
• starchy foods – no more than two per day;
• a daily allowance of bran – 3 tablespoons

If all the previous phases of the diet Ducane has been completed correctly, the 4 implementation of the telo to adjust to a new mode of operation, actively breaks down calories, does not get rid of the stock, fully absorb nutrients.

Phase "Stabilization" moves and get rid of the harmful eating habits: the tendency to overeating seizure, stress, etc.

At the end of the stabilization phase, try to stick to the basics of good nutrition and regularly spend days unloading the stomach, while respecting the rules of nutrition. The most important thing is patience and abandon the use of "food waste". Diet contains enough protein, that build up in every cell of the human body. If is to follow the rules for each phase, using time in addition to the visible results will form new habits and forget will be on the extra weight.