Dukan Diet: Products are allowed

Before you start eating Dukan, you should consult your doctor for diet compatibility and body and health characteristics.

The first stage is the "attack"

The most strict period in terms of restrictions.It is necessary to fully exclude carbohydrates and fatty foods, building a diet completely on proteins.

The purpose of the initial stage is to restructure food habits and accelerate metabolism.It is possible to lose 1-6 kg.

It is forbidden to withstand the attacks for more than 10 days.Investigation of protein foods can provoke complications in kidney function, causing osteoporosis.

The basic rules of the "attack" phase

The absence of carbohydrate feeding forces the body to fill its energy reserves from the fat storage.

In order to get the maximum effect of an artificially created deficit, you need to adhere to certain principles:

• Use a strictly agreed list of allowed products for the first stage;
• Eat food 1.5 tbsp.L.Any bran;
• Observe the drinking regime;
• Use permissible heat treatment methods for preparation;
• Practice with daily sports loads (walking, running, gymnastics).

Allowed Ducan Diet Products "attack":

Category	Transfer
Meat	Turkey, chicken, beef, rabbits, sweat
Fish	Fresh and smoked
Seafood	All
Milk, eggs	A stupid option

In the beginning, other products should not be used, even the green is slightly added.Olive oil (1 tsp) or a handful of nuts is allowed.

Menu for phase "attack"

Half an hour before eating, 1 cup of non -ordinary non -carbonated liquid is drunk.For food, 1 tablespoon of bran (oats, rye, wheat) is used.Store Baking - Cakes on Dukan.

Estimated diet for one week:

Day	1 meal	Breakfast	2nd meal	Breakfast	Supper
Monday	Eggs, 100 g of cottage cheese, fruit compote	Yogurt in half an stage.A tablespoon of bran	With juicy meat, a brilliant toast	Jogurt Glass 0%	Baked some fish
Tuesday	Omlet with meat fillets, black tea	Cheese cheese	Chicken cutlets - 2 pieces., Black bread	Kefir - 200 g	Turkey in the oven
Wednesday	Ducanovsky cheesecakes, green tea	Study mass - 120 g	Ear, 2 small bran cortilles	Crab	Rabbits with garlic
Thursday	Coffee	Mass of soft curd cheese - 110 g	Baked breasts, dried toast	Drink	Eggs with ham
Friday	2 boiled eggs, herbal tea	Kefir, 0.5 tbsp.L.Anger	Cooked shrimp - 300 g	Curd	Artistic
Saturday	Oats, fruit drink	Curd	Boiled liver, eggs	Ryazhenka - 250 g	Fish mining cutlets
Week	Curd cheese casserole, compote	Cheese cheese	Pique Broth	Milk	Beef with garlic

Week menu for attack

	First breakfast	Lunch	Supper	Midday food	Supper
Monday	2 egg omelets with milk and herbs, sandwich ham, coffee	Low yogurt - 150 g	Baked chicken fillets with lemon and garlic - 300 g	Cooked shrimp	Any fish - 300 g, kefir - 200 g
Tuesday	Chizzons, tea	Porridge from oatmeal bran with milk	Take me out of minced meat	A reduction of oatmeal	Baked meat from Turkey
Wednesday	Boiled eggs, coffee	Lemon pie, yogurt	Mackerel with baked white wine	Whipped protein dessert, mint tea	From omelet to red fish
Thursday	Wind sandwich, boiled eggs, tea	Veal steam cutlets	Ear from salmon	Kefir	Fish salad
Friday	Omlet with cheese	Baked chicken breast	Cow's soup	Dessert from curd	Sally's fillet for steam
Saturday	Eggs with ham	Fish pie, tea	Beef steaks	Pancakes from bran	Cutlets with an oatmeal branch
Week	Crab salad	Coffee cups	Ear from salmon and boiled eggs	Milk cocktail vanilla	Fiction from the turkeys

Monday:

• Breakfast - chicken pancakes, kefir.
• Lunch - Tomato soup with seafood, green tea.
• Snack - Curd cheese casserole, yogurt.

• Dinner - Caserol with chicken and broccoli.

Tuesday:

• Breakfast - pancakes, coffee.
• Lunch - meat soup, tea.
• Snowman - cheesecakes, kefir.
• Dinner is an egg roll with a fish paste.

Wednesday:

• Breakfast - fried eggs with vegetables, coffee.
• Lunch - baked sea shirt with fried vegetables
• Snack - kefir with bran.
• Dinner - spinach and egg pie.

Thursday:

• Breakfast - rolls with tuna.
• Lunch - ear, tea.
• Snack - pancakes with curd.
• Dinner - baked bumps.

Friday:

• Breakfast - a vegetable casserol with eggs
• Lunch - baked meat, tea.
• Snack - yogurt and bran bread.
• Dinner is a curd cheese zucchini.

Saturday:

• Breakfast - omelet with salmon, diluted juice.
• Lunch - chicken soup, tea.
• Snack - kefir with bran.
• Dinner - turkey cutlets.

Sunday:

• Breakfast - curd cheese casserol, coffee.
• Lunch - cauliflower and green tea soup.
• Snack - Crab rolls.
• Dinner - Zucchini's pancakes with chicken.

Monday

1. Breakfast is a homemade egg, low ham, green tea.
2. Lunch - ear from red fish.
3. Food - milk, curd.
4. Dinner is a low steak from turkey, kefir.

Tuesday

1. Breakfast - 2 pieces of heck, coffee or green tea.
2. Lunch is a fried chicken with herbs, greasy milk.
3. The snack is a casserole low cottage cheese, natural yogurt.
4. Dinner - Beat minced meat, herbal tea.

1. Breakfast - curd, chamomile tea.
2. Lunch - porridge from oat bran, green tea.
3. Snack - curdled cheesecakes, natural yogurt.
4. Dinner - Roasted Perch, Herbal Tea.

Thursday

1. Breakfast - boiled chicken, coffee or tea.
2. Lunch - ear with different fish, with peppermint tea.
3. Snack - soy cheese, green tea.
4. Dinner is a rescue salad, pink decoration.

Friday

1. Breakfast - curd cheese lemon casserol, natural yogurt.
2. Lunch is a light broth that has quail, herbal tea.
3. Snack - Pancakes Bran, Kefir.
4. Dinner - cutlets from low pigs, milk.

Saturday

1. Breakfast - 2 boiled eggs or omelet, chamomile tea or coffee.
2. Lunch - veal steaks, peppermint tea.
3. Snack - cottage cheese, natural yogurt.
4. Dinner - turkey, milk, milk.

Week

1. Breakfast - melted cheese, buckwheat porridge in milk.
2. Lunch - salmon ear, chamomile tea.
3. Snack - oatmeal porridge from bran, milk.
4. Dinner - squid, soy cheese, kefir.

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.

Menu every day: Dukan diet table

Pierre Dukan's entire protein diet is the use of certain groups of foods allowed in different periods.We give tables with the recommendations of food selection.They can be combined with each other and consumed in any form, you can't just eat fried dishes, it is best to choose a baked or extinguishing method.

Attack

The protein diet begins with pure protein in the body.At this point, you should exclude any carbohydrate -containing product, but according to diet rules, you can use onions (no more than 1 piece) and garlic as seasoning.

A group of product	Allow	Forbidden	Reference
Meat	Any bird, veal, offally, rabbit meat, ham without fat	Goose and duck meat	Any preparation method except fried in oil
Fish	You can make all varieties, canned goods with their own juice, crab sticks and smoked fish rarely	Canned food with butter
Seafood	You can do everything without exception
Dairy products	You can with all fat content up to 1.5%	High dairy products with additives and sugars
Testicle	Protein in unlimited quantities, 3-4 pieces per week
Drinks	Water, tea, coffee, dense	Juices, lemonade	Tea and coffee are weak, water without gas at least 2 liters
Spaces	Onions, soy sauce, herbs, tomato paste, lettuce lemon juice	Onion
Other products	Lapsha shiraitaka, vegetable oil does not exceed 1 tbsp.Flax seeds, tofu, seitan, koji berries

Cruise

You should include all products from the previous table in the daily menu.They should be consumed on protein days.On the days of protein and vegetables you can add:

• Carrots;
• Cabbage;
• Beetroot;
• Any herbs and sheet salads;
• Patch beans;
• Onions;
• Asparagus;
• Celery;
• Spinach.

During this phase, you can consume plant products with low sugar and shine.You cannot use potatoes, legumes, corn, pasta, avocado.From the products you can make salads with lemon juice or a small amount of oil, assimilate them or sprinkle them.Daily use of oatmeal should be increased to 2 stages.L.

Fixation

A group of products	Candidate	Is forbidden	Part
Bread	Rye wheat		Up to 50 per day
Fruit	Forbidden except	Grapes, bananas, dried fruits, cherries, cherries	Up to 200 g per day
Cheese	Minimum fat content - 15%		40 g
Highly starch products	Potatoes, legumes, rice, pasta, etc.		1 time per week up to 150-200 g
Groups	Buckwheat and rice		200 g buckwheat, 150 g of rice
Meat	Pork, beef, bacon, lamb meat		1-2 times a week
Another	Confectionery, mayonnaise		2 times a week, with minimal quantity

At this point, you should use 2 tbsp of an empty stomach daily.L.Oat bran and clean water at least 2 liters.

There are virtually no restrictions in the third stage of the protein diet.But in order to maintain weight, it will be necessary to refuse food with high sugar and starch content.Or rather, they can be in a diet, but very rarely - 1 part per week.Products can be combined and cooked, except for roasting in oil.

At the stage of stabilization, protein foods remain the basis of a diet designed to consume vegetables, fruits and grains in limited quantities.Be sure to download protein days once a week.

Stabilize

Stabilization is a stage that is not limited to time.After completing the previous 3 stages, you can return to the usual diet.But you should prefer fresh vegetables and protein products.It is necessary to limit the amount of starch products, bread, pasta, fatty meats, cheese and cereal consumption.

So, lost kilograms will not recover quickly, you have to play sports, walk in the fresh air and spend an active lifestyle.You should definitely make a fasting protein day once a week according to the attack menu.You should consume 3 tablespoons of oat bran on an empty stomach every day and observe the drinking regimen.

Exercise

In order to achieve a rapid result of weight loss in Pierre Dukan's diet, special attention should be paid to motor activity.Performing simple physical exercises, daily hiking and bicycle riding will have a positive effect on the health and appearance of weight loss

A suitable figure provides a trip to the gym.You can deal with 3 times a week.Use transportation to refuse any opportunity.Weight loss will occur at a rapid pace if the muscle tissue works, and calories are burning faster, lipid deposits are split.

Stabilization stage

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.

General Rules

Here the rules and recommendations are already much smaller, they are quite simple and do not require much effort.To maintain the right weight of your body, you need:

• Never overeat, just a little saturation.
• Eat 3 tbsp.L.Oat bran
• Control the daily fluid speed-drink at least 2 liters.
• Arrangement of one sacred protein day every week
• Spend an active lifestyle - walk, leave the elevator, move more.

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.

If all the preceding stages of the Dukan diet are taken correctly, then in the 4th stage the body has already restored the new operation, actively divided calories, does not create fat reserves, fully assimilates useful substances.

In the "stabilization" phase, switching to a healthy diet and escaping from harmful nutrition habits: tendency to overcome stress, deprivation, etc.

At the end of the stabilization phase, try to adhere to the basics of proper nutrition and periodically, for days, to overload the stomach, observe the dietary dietary norms.The key is to be patient and refuse to use "food garbage".The diet includes a large amount of protein that forms and strengthens all cells in the human body.If you follow the rules for each phase, after some time, in addition to the visible results, you will create new habits and forget about excess weight forever.