The Dukan diet: allowed foods

Before you start the questions in this duca would consult a doctor about compatibility, diet features of the organism's state of health.

First phase — "Attack"

The most rigid limitations period. I want to completely eliminate the carbs -and fat-rich food, the building of a protein diet.

The goal is to have a movie written for a song section of the reconstruction of the nutritional habits and the accelerated metabolism. Possible loss of 1-6 kg.

To withstand an attack period longer than 10 days is prohibited. Abuse of food proteins the ability to provoke complications in the kidney, cause osteoporosis.

The basic rules of the stage "Attack"

The carbohydrates lack of feeding causes a test to replenish the energy reserves in the fat storage.

The maximum effect is an artificially created scarcity, is bound to observe certain principles:

• strictly defined the use of authorised products a list of the first stage;
• the question in this meal 1.5 tbsp mind, bran;
• to observe the drinking mode;
• use the preparation method is acceptable to a heat treatment;
• the practice of daily exercise (walking, running, gymnastics).

Allowed foods on Dukan diet "Attack":

At the beginning, not be used for other products, a green I added just a little bit. Allowed olive oil (1 teaspoon), or a handful of specific.

Menu phase "Attack"

Half an hour before meals drink 1 glass of ordinary, not fizzy liquid. Used food 1 teaspoon of bran (oat, rye, wheat). Replacement-in-store baking – bread-a dukan of.

Approximate diet per week:

Menu of the week Attack

Monday:

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

• Dinner – chicken and broccoli.

Tuesday:

• Breakfast – pancakes, coffee.
• Lunch – meatball soup, tea.
• Afternoon tea – cheese, yogurt.
• Dinner – egg rolls, a pie, a fish.

Environment:

• Breakfast – scrambled eggs with vegetables, coffee.
• For dinner roasted sea vegetables sea bass with a grilled
• Afternoon snack – yogurt bran.
• Dinner – spinach quiche, and an egg.

Thursday:

• Breakfast – rolls, a tuna.
• Lunch – fish soup, tea.
• Snack pancakes with cottage cheese.
• Dinner-fried clams.

Friday:

• Breakfast – vegetable eggs
• For dinner, roast meat, tea.
• Snack – yogurt, bread with bran.
• Dinner – cheese and steamed zucchini.

Saturday:

• Breakfast – scrambled eggs with smoked salmon, diluted fruit juice.
• Lunch – chicken soup, tea.
• Afternoon snack – yogurt bran.
• Dinner – Turkey meatloaf.

Sunday:

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

Monday

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

Tuesday

1. Breakfast – 2 slices of cod, green coffee or tea.
2. Lunch grilled chicken herbs, skimmed milk.
3. Afternoon tea – put low-fat cottage cheese, natural yoghurt.
4. Dinner – slices of beef, herbal tea.

1. Breakfast – cheese, chamomile tea.
2. Lunch – porridge, a cereal, a green tea.
3. Afternoon snack cottage cheese, cheese, natural yoghurt.
4. Dinner – baked perch, herbal tea.

Thursday

1. Breakfast boiled chicken, coffee or tea.
2. Lunch – ear variety of fish, the mint tea.
3. Afternoon tea, soy cheese, green tea.
4. Lunch – salad "Mimosa", brew a rosehip.

Friday

1. Breakfast – lemon pudding, cottage cheese, natural yoghurt.
2. Lunch – a light soup, quail, herbal tea.
3. Afternoon snack – a pancake bran, yogurt.
4. Dinner – hamburgers with lean pork, milk.

Saturday

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

Sunday

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

Breakdown

What if there's a breakdown, a little too far, eating the forbidden foods, does not bring the diet to a logical conclusion? Dukan offers in this case, it's not despair, you should keep the following tactics:

• the next 2 days, only protein;
• if an error is occurred, a phase of "Attack", extended you will need to 2 days;
• increase your daily water intake to 2 litres;
• sleeping more than usual;
• a daily walk should be at least an hour the next day 3-4;
• limit the consumption of salt.

To prevent failures, a few important to keep in mind the rules:

• a section of the "Cruise" and "Capture" the mass start, but it's no reason to fly a doorknob, and then lose hope, the result of the desired form;
• during the whole period of a diet available, always at hand to be, it's just that what free the question this;
• you can never blame colonel wants to see you, error, and because guilt often leads to a seizure.

Immediately after that, need to a mistake and to maximize the physical activity, and the possible victories and achievements to reward colonel wants to see something pleasant. A effectiveness of a diet depends on the willpower to resist all temptation, and continue to lose weight after the failure.

Menu every day: a table of the Dukan diet

All protein diet to the consumption of certain food groups allowed in different periods. Here's the table, the recommendations of the selected food. Can be combined between each other, or consume in any form, just don't know the questions in fried foods, it is better to choose a method, a cooking, baking or stewing.

Attack

Protein diet starts with the attack on a test of pure protein. In this section you need to a avoid carbohydrate-content foods, but according to the rules of a diet can be as the spices using a bow (no more than 1 piece) and garlic.

Cruise

A daily menu includes the products of the previous table. You need to consume protein day. Protein-vegetable days, you can add:

• carrots;
• cabbage;
• beets;
• any vegetables, salad;
• beans;
• leek;
• asparagus;
• celery;
• spinach.

In this phase, you consume plant-based foods low in sugar and starch. You can't question this, potatoes, legumes, corn, pasta, avocado. The allowed foods can be to a salad with lemon juice, or a small amount of oil, steam them, or bake. The Daily consumption of oatmeal to increase, 2 tbsp.

Consolidation

At this stage you need to consume daily, on an empty stomach, 2 tbsp. the oatmeal, clean water for at least 2 L.

In the third stage, the protein diet restrictions are virtually absent. But maintain a normal weight to the foods that are high in sugar, starch. More specifically, may be present in the diet, but very rarely 1 z / week. Products can be combined with each other to create, in any other way than the frying oil.

The stabilization phase is based on the diet stay protein foods, which is recommended to consume vegetables, fruit, and cereals in limited quantities. Make sure that a day of protein fasting 1 time per week.

The stabilization

Stabilization of a phase that the time is not limited. After completion of a previous 3 steps, then return to the normal diet. But you should give preference to fresh vegetables and protein products. It is necessary to restrict the consumption of a starchy foods, bread, pasta, fatty meats, cheeses, and cereals.

The lost weight is quickly recovered from, with sports, walking in the fresh air, a yet active lifestyle. Once a week, make sure that the protein is a fasting day menu Attack. A day on an empty stomach you need to consume 3 tablespoons of oatmeal, as well as to comply with the drinking system.

Practice

Result To fast weight loss a diet Pierre Ducane, special attention should be paid to motor activity. The implementation of simple physical exercises, daily walking, Cycling has a positive effect on health, the mind, appearance weight loss a person

Trim figure to provide trips to a gym. Train 3 times a week. Use every opportunity to refuse the transport. The weight loss occurs quickly if the muscle tissue is fog to work, but calories are burned faster by breaking down lipid deposits.

Phase "Stabilization"

The last stage of the Dukan diet is no less important than all the rest. A high weight was achieved, and insured, but this section of the "Stabilization" of fog to keep forever.

General rules

A the rules laid down here is much smaller, and they are very simple, do not require much effort. Maintain a high body weight, you need to:

• Don't overeat, eat only until the light saturation.
• Every day the question is this, 3 tablespoons of oatmeal
• Check That the daily rate of the fluid to drink less than 2 L.
• Every week, a pure protein day
• Lead, active lifestyle – walk, willing to lift, move more.

Allowed foods

Forbidden foods, at this stage, the weight loss is already small enough, and its lack of tolerance can be completely calm. First and foremost, the sugar, fructose. The beginning of a "Stabilizing" a test, cure honey, just one more time I don't need a train.

When choosing the permitted food must observe the following rules:

• vegetables can be consumed in any quantity;
• fruit – once a day one serving (e.g., Apple, one, one or two persimmons plums);
• cheese Hungarian varieties of low fat, except goat and blue cheeses;
• meat – low-fat type;
• poultry, without skin, the best part of the sirloin;
• dairy products – low fat content, low lactose content;
• salt, in limited quantities;
• bread, rye, whole wheat, 100 g;
• the starch content of foods – no more than twice daily;
• daily allowance of bran – 3 tablespoons

If you have an earlier stages of a diet Ducane made correctly, 4 section, the organization of the new adapt mode, active breaks down calories, not fat reserves it creates to fully assimilate the nutrients.

Phase "Stabilization" moves and getting rid of harmful eating habits: the tendency for overeating attack, stress, etc.

At the end of a stabilisation phase, try to stick to the basics, a high-nutrition, as well as regularly for days unloading the stomach rules with a diet. The most important thing is patience, and to abandon the use of "food waste". A diet includes lots of protein, which all cells build the human body. If you follow the rules for each phase, using time in addition to the visible results, form new habits, then forget about being overweight.