The Dukan diet is quite commonand a popular method of losing weight. The founder of this method was the famous French nutritionist Pierre Dukan. The diet was and continues to be used by both ordinary people and celebrities known throughout the world. For example, it was the Dukan diet that helped Prince William's bride, Kate Middleton, look simply stunning at the wedding ceremony.
Basic principles of diet
Weight loss using the French nutritionist's methodimplies eating mainly protein foods and minimizing fats and carbohydrates. By following all the requirements of the Dukan diet, you will lose excess weight, improve your health, and cleanse your body. By following the diet menu, you can achieve effective results in a fairly short time, and in the future, your weight will always remain stable. The Dukan diet does not have any specific time frame, weight loss becomes noticeable after a week of its use. However, to achieve stability, you must follow the requirements of the method for at least 2-3 months. In the future, you can also continue to eat according to the principles of this method, because it implies a fairly varied diet, so your body will receive everything it needs for stable functioning.
General requirements for the Ducane method
- Daily it is necessary to drink at least 1.5 liters of liquid;
- Every day, eat bran from oats - 2 tablespoons, be sure to wash them with water. This is necessary for the proper functioning of the intestine;
- Daily walks are required, at least for half an hour;
- Be sure to use vitamin supplements during the first two stages of the diet.
The first stage is to mercilessly attack excess weight
The duration of the first stage will depend on how many kilograms you plan to lose.
- If up to 10 kilograms - 3 days;
- If more than 10 kilograms - 5 days;
- If more than 20 kilograms - the stage can last up to 10 days.
Products for the first stage This stage of the dietDukan involves eating only protein products. During the "attack" you will lose from 2 to 6 kilos of excess weight, and you can eat the following products in any quantity until you feel full. The optimal products for the first stage are:
- Kidneys, liver, tongue - veal or beef;
- Poultry meat, peeled, low-fat pork and beef - steam or boiled;
- Fish boiled;
- Absolutely any seafood;
- Eggs - raw or boiled;
- Low-fat dairy products.
You can also include pickled vegetables in your diet.cucumbers, lemon, various seasonings in moderate quantities. At the first stage of the menu of the diet of Dr. Dukan implies drinking a lot of liquid, and it can be not only water, but also natural juices, green tea, herbal tea, coffee and even diet Coca-Cola. Daily liquid consumption should be no less than 2 liters, more is possible.
The second stage - we learn to alternate products
At this stage, the nutritionist recommends alternatingprotein products with vegetables. Here the diet plan will also whistle from your excess weight - 1:1, 2:2, 3:3 and so on. The more kilograms you want to lose, the longer the protein days and vegetable days should be, respectively. The duration of the "alternation" is not limited, that is, you should stick to the diet as long as it takes to achieve the desired effect. During the second stage, you are allowed to eat: cucumbers, radishes, tomatoes, asparagus, spinach, beans in pods. And also zucchini, peppers, any cabbage, eggplant, celery. You can diversify the menu with carrots and beets, but only in very moderate quantities. You can not eat potatoes and legumes. Vegetables must be steamed or baked. In addition to the above products, you can add to the menu:
- Cream - no more than 2 tablespoons;
- Lean cheese -30-40 grams;
- Dry wine - 50 grams;
- Ketchup and starch - a tablespoon.
The main thing to remember is that these products cannot be mixed, that is, one day you can pour ketchup on meat, the second day drink coffee with cream, the third day marinate meat in wine, and so on.
Stage three - we fix the achieved results
It's time to start "securing" yourweight. Depending on how many kilos you lost during the first two stages, the third - the most important stage of the Dukan diet - is calculated. For each lost kilogram there are 10 days of "consolidation". Features of the stage
- Do not forget to eat oat bran daily;
- We choose any day of the week, in which we allow ourselves only protein products;
- Twice a week, for example, on Tuesday and Saturday, you can treat yourself to any dish, even high-calorie;
- Now in the daily diet can make and fruits. Forbidden: grapes, bananas, cherries;
- You can also vary the menu with cheese - no more than 40 grams and a couple of slices of bread;
- You can afford a little rice, potatoes, pasta, as well as a dish with beans or peas, but no more than 2 times a week.
The fourth stage - we try to stabilize the weight
So we have come to the last stage of the methodology.Dukan. At this point, the weight loss result should already be what you expected to see. Now the main task is to stabilize the weight. You are no longer limited in food, but at least once a week try to arrange a protein day for yourself, and do not refuse to eat bran, they bring only benefits to the body.
Menu for a protein day with five meals a day
- An omelet made from proteins of chicken eggs, milk and greens, a small piece of any boiled fish, any drink;
- Bran from oats - 2 tablespoons and low-fat yogurt;
- Portion of boiled veal or baked chicken with lemon and garlic;
- Boiled shrimps;
- Fish or meat steak, grilled, low-fat kefir.
Menu for a mixed day with five meals a day
- Pancakes from courgettes and carrots or omelet with onions and tomatoes, low-fat cottage cheese;
- Oat bran with yoghurt, one of the allowed fruits;
- Soup from vegetables (only without potatoes), lean fish for a couple, coffee;
- Vegetable Salad. You can use any low-fat yogurt allowed for a diet;
- Grilled beef, cabbage, stewed with tomatoes, dill and cumin.
By following all the recommendations, you will definitelyyou will find an ideal figure. Even if the path to it is long and sometimes difficult, but, as we know, beauty requires sacrifice. And these sacrifices are nothing compared to the ease that you will feel when you finally get rid of the extra pounds that have been preventing you from living a full life for so long. We recommend reading:
